Warm Up Foam Roll - Stretch - Dynamic __________________________________________________________________ Activations & Drills Day A Core & Movement Drills (30 Second Work - 15 Second Transition) A1 - Mi-Bug A2 - Hip Lift Bridge (R&L) A3 - Push Up Plank Plus B1 - Band Rotation B2 - Air Squats Day B A1 - Ab Roller A2 - Side Plank (R&L) A3 - 1/2 Kneeling Chop (MB or Bands) B1 - MB Toss Partner B2 - Plank & Reach Partner ________________________________________________________________ Strength Training Day A A1 - Air Squats (10-12) A2 - Stability Ball Press (10-12) A3 - Lunge to Press 6/6 B1 - Single Leg DB Dead Lift (R&L) 5/5 B2 - TRX Row 8-10 B3 - Lateral Lunge __________________________________________________________________ Conditioning A1 - Jump Rope to Burpee A2 - Lax Wall Quick Stick __________________________________________________________________ Strength Training Day B A1 - Step Up & Balance A2 - Band High Rows A3 - Band Core Pull Downs B1 - RFE Split Squats B2 - Band Press B3 - Box Jump ___________________________________________________________________ Conditioning A1 - Lax Drill #1 A2 - Sprint Shuttle A3 - Lax Drill #2
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High School Hockey (Oct. 24th - Nov. 3rd) 2 Week Strength & Conditioning (3rd Phase Pre-Season)10/21/2016 Warm -Up
Foam Roll, Warm Up Jog, Stretch, Dynamic Stretch Speed, Agility & Power Development Monday - Core & Hip Activation Circuit Tuesday - Team Sled Push Wednesday - Core & Hip Activation Circuit Thursday - Spike Ball & SpeedBall Strength & Conditioning Monday - A1 - Bench Press 10,10,6,4,4,3 A2 - RFE Split Squats 5/5 A3 - Wall Shoulder Mobility Drill Conditioning - 20 Work 10 Rest x 10 Jump Squats & Push Ups Tuesday - EMOM for 27 A1 - Pull-Ups 8 A2 - Single Leg Dead Lift 8 A3 - Sit Outs 16 Wednesday A1 - Incline Press 10 A2 - Farmer Carry 1x A3 - Slide Disk Lunge Matrix A4 - Box Jump Series Conditioning - Groups of 3: 20 Work 10 Rest x 12 A1 - MB Toss A2 - Burpees A3 - Bar Hang Hold Thursday 12 mins of Each: (Partner Day) A1 - Sprints 50m x 2 A2 - Push Ups & Pull Ups 10/5 x 2 B1 - R&L Lateral Lunge & Band Lateral Shuffle (Down & Back) B2 - DB & Band Shoulder Drills & Work Conditioning - 6 mins (45 Work 15 Rest) A1 - Wall Sits A2 - 1st Jump Lunges, 2nd Lateral Hops A3 - Band Rotation (R&L) 5/5 |
AuthorChris Giesking, MS Archives
May 2017
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