Hockey Development Group (3 Week Program) Aug. 8th - 25th

Warm Up
Roll - Run - Stretch - Dynamic

S,A,Q & Power
Monday  
Part 1 (20 10 Work Rest)
A1 - Sit Outs
A2 - Hurdle Hops
B1 - Band Rotation
B2 - Band Rows
Part 2 (5 minute AMRAP)
A1- 4x Speed Ladder (use 1 Ladder)
A2- 3x Box Jump Progression (12 - 18 - 20  Inch Jumps)
A3- Bear Crawl Down  & Crab Walk Back
Tuesday (45 - 15 Work Rest) 
A. - Box Leg Lowers (R&L)
B. - Single Leg Dowel Dead Lift (R&L)
C. - Jump Rope  
Thursday (10 minute AMRAP)
A1 - 10 Push Ups (Neg.)
A2 - 6 MB Cleans + 6/6 Reverse Lunge
A3 - Sprints (2 Sprints per time through)(Progression of: Falling - Crotched - 1/2 Kneeling) 
A4- Band Rows 20
A5 - 10/10 Hurdle Hops

Strength 
Monday (20 mins of Work)
A1 - Band Chest Press 20
A2 - Walking Lunge10/10
A3 - 50 Mountain Climbers + Opposite Arm & Leg (all 4's) 10/10
A4 - Goblet Squats 10 
A5 - Band Shoulder Press 10
Tuesday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - RFE Split Squats 5/5
A2 - 1 DB Bent Over Row 10/10
A3 - Plank & Reach 10/10
A4 - Burpees (add 4 each round)
Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Air Squat 10 + Side Lunge 5/5
B3 - Plank - 45 second Hold + 5 Ground to Stands
B4 - Jumping Jacks (add 10 each round)
Thursday (20 mins of Work)
A1 - DB 1/2 Kneeling Shoulder Press 10
​A2 - Single Leg Hip Bridge 10/10 + 5 Explosion Knees to Feet Drill
A3 - Box Jumps 5
A4 - Dead Lift (Progression Each Week) 10
A5 - 1 DB Bent Over Row 10/10
A6 - 20 Sit Ups + 10/10 Sitting 1/2 Get Ups

Conditioning - (Each Week Record Times & Reps)
Monday - Max 2 min Sit Ups & Rope Climb Practice
Tuesday - Max 2 min Air Squats & Push Ups
Thursday - Obstacle Course Circuit