High School Hockey (Sept. 12th - 29th) 3 Week Strength & Conditioning (1st Phase Pre-Season)

Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility 

Speed, Agility, Power & Quickness Drills & Games 
Monday - 4x4x4 Tag Game (2 teams)
Tuesday - Rugby Toss Series
Weds. - Core Circuit
Thursday - Speed Ladders, Cones & Hurdles

Strength & Conditioning
Monday - Strength Session
A1 - RFE Split Squats - 6/6
A2 - Incline DB Bench - 8
A3- TRX Rows 6x MMF
A4- S,A,Q Drill 
          1. Long Jump
          2. Lateral & Forward Hop (Single Foot)

Tuesday - Strength Session
A1- Single Leg Dead Lift -  5/5
A2- Pull-Ups - MMF
A3- One Arm DB Row - 8/8
A4- Sled Push - 1x

B1- Reverse DB Fly - 3x 10
B2- Bear & Crab Crawl - 3x 20m

Wednesday - Strength Session
A1- Front Squats - 6
A2- Battle Ropes - 30
A3- Slide Disk Hamstring Curl 8 + (R&L) 8/8 Single Leg Hip Lift 
A4- DB Clean to Press (R&L) 5/5

B1- Lateral Tri-Angle Lunge Stretch 5/5 
B2- Bench Press - 12,10,8,6,4
B3- Wall Ball - 6

Thursday - Conditioning Session
Part A -  
(45 seconds x 4 Rounds)
A1- Band Rotation 5/5
A2- Box Jumps 
A3- DB Curl to Press 
A4- Jump Rope

Part B -  
(30 seconds x 4 Rounds)
B1- Band Rows (high & low)
B2- Box Jump Overs
B3- Renegade Rows 5/5 then Burpees
B4- Push Ups