High School Hockey (June 27th - 30th)

Warm-Up 
M- Roll - 200m - Dynamic Flexibility - Plus Ladders
​T- Roll - 200m- Floor Stretching - Core Holds / Pulses
W- Roll - 200m - Dynamic Flexibility - Plus Ladders 
TH- Roll - 200m - Floor Stretching - Core / Pulses

Activation 
3 Groups - 3 Stations of: (Do All 4x sets then transition of): 30 sec.  Work - 15 Rest 
M-  A. Air Squats B. Jump Rope C. Box Step Ups 
T- A. Renegade Rows B. Slide Disk Lunges C. MB Ground to OverHead
W- A. Jump Rope B. Shoulder Activation C. Hollow Rocks
TH- A. Air Squats B. Slide Disk Lunges C.  Push Ups

Strength
​Stability & Eccentric Movement Focus (Week 3 of 3 weeks)
20 mins: (and / or) 4x 8-10 Reps  (3-4 second Negative)  
M-
A1-DB Rows  
A2- RFE Split Squats
 A3-DB Clean & Press
A4-Plank & Reach

T- (Part 1)
A1- BB Hip Lift
A2- BB Front Squat
(Part 2)
B1- Stability Ball Push Up  
B2- Farmer Carry
B3- 15m BW Lateral Lunge  
B4- AB Runners     

W-
A1- Bench Press
A2- Box Dips
A3-Hollow Rocks  
A4- TRX Rows
A5- DB Push Press

TH-
A1- Single Arm DB Rows  
A2- Sled Push  
A3- Explosive Step Up
A4- Single Arm 1/2 Kneeling Press

Conditioning
Energy System Training (Base Pace, Push Pace, All-Out Pace & Explosion Effort)
Monday-
3 Rounds of:
Speed Ladders (1 Group line, do all 3 ladders 1x then outside for 6 Hill Sprints

Tuesday-
(Base Pace) Stretch - Roll - Mobility Drills & Skill Work

Wednesday-  
(Push Pace) 800m Run:  
At 800m mark & back at the Gym - Do 30 Air Squats  

Thursday-
(Push Pace) 5 Teams Complete:
(Each Athlete does All 1x)
200m Row - Red Plate Push Turf x2 - 100 Jump Rope - 5 Pull-Ups ​