High School Hockey (July 11th - 21st)

1st week of 2 week Strength Focus
(25 mins Strength Work with 4-5 Exercises in a 5-7 Rep range) 
Monday & Weds. Conditioning Only

Warm Up
Foam Roll 
Run 200 meters 
Mobility Drills (Ankles-Hips-Shoulders)
Dynamic Flexibility

Speed, Agility & Power Development
**Monday & Weds
3 Groups - (1 min Go's) x 3 Rounds
A1- Contunious Speed Ladder 
A2- MB Toss 5/5 + 5 Wall Ball
A3- Cross Over Symmetry 

**Tuesday & Thursday 
15 mins of Work:
A1- 5/5 Box Leg Lowering (R&L)
A2- 1x Sled Push
A3- 5/5 Single Arm DB Clean & Press
A4- 5/5 Tri-Angle Mobility + (R&L) 3 Way Slide Disk Lunge 
A5- 5/5 Band Core Rotation (Hip Focus)    

Strength Training
**Monday & Wednesday
A1- Front Squat - 6
A2- DB Alt. Shoulder Press - 6/6
A3- Pull-Up - MMF
A4- Stir the Pot (5/5) x 2

**Tuesday & Thursday
A1- Bench Press - 6
A2- Single Arm DB Row - 6/6
A3- Hamstring Curl (Slide Disk) - 12
A4- Loaded Carry 1st- Farmer / 2nd- Goblet 
A5- Lateral Lunge-  6/6

Conditioning
Monday & Weds (ONLY) - Partner Style
Monday - 10-8-6-4-2 of:
Air Squats, Push Ups, Long Jumps & Med Ball Sit Ups

Wednesday - Partner & You Go, I Go 
Station 1- 3 Rounds of: Wall Sit & 8 Jumping Pull-Ups (then Lunge back to Partner)
Station 2- 3 Rounds of: You Go, I Go - Fire Hydrant to Fire Hydrant Sprint