LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Hip Mobility and Stability 1
Horizontal
Rub and Scrub Pelvis
Set time
1 1 min ea
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
SL Balance Rotational Knee Driver
Set reps
1 10 ea
2 10 ea
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
2 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
2 6 controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
SL 3D Cone Reaches
Set reps
1 1 rep per cone per leg
2 1 rep per cone per leg
Workout Blocks
Lower Body Strength Endurance_ Hockey
Horizontal
BB Back Squat Neutral Stance
Set time load Tempo Rest
1 60s light controlled 60s
2 60s light controlled 60s
3 60s light controlled 60s
Tight Rope Walking Lunges with Rotation
Set time Tempo Rest
1 60s ea controlled 60s
2 60s ea controlled 60s
3 60s ea controlled 60s
Trap Bar Deadlift
Set reps load Tempo Rest
1 10 light controlled 60s
2 10 light controlled 60s
3 10 light controlled 60s
Controlled Skater
Set reps Tempo Rest
1 60s controlled 60s
2 60s controlled 60s
3 60s controlled 60s
Upper Body Pushing and Core SS 6
Giant Set x 4
DB Bench Press
Set reps Tempo
1 8-10 controlled
2 8-10 controlled
3 8-10 controlled
4 8-10 controlled
Neutral Grip Pull Up
Set reps Tempo Rest
1 6-10 controlled 90s
2 6-10 controlled 90s
3 6-10 controlled 90s
4 6-10 controlled 90s
BB Wide Stance OH Press
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
4 10 controlled
DB Lawnmower Row
Set reps Tempo Rest
1 10 ea controlled 60s
2 10 ea controlled 60s
3 10 ea controlled 60s
4 10 ea controlled 60s
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 5 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 1 min
Seated 90-90 Stretch
Set reps
1 10
Self-Massage: Quadriceps
Set time
1 2 min
IR Active Hamstring Stretch
Set time
1 5 min

Lower Body / Upper Body Strength Endurance

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is a lower body / UB strength endurance training session.

Warm-Up Blocks

4Q Hip Mobility and Stability 1
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility and Stability

Rub and Scrub Pelvis
Set Time
1 1 min ea h:m:s

rub and scrub pubic bone and adductor tendon insertion

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
SL Balance Rotational Knee Driver
Set Reps
1 10 ea
2 10 ea
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
UMT
In Out Squat
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR UMT
SL 3D Cone Reaches
Set Reps
1 1 rep per cone per leg
2 1 rep per cone per leg

Workout Blocks

Lower Body Strength Endurance_ Hockey
Horizontal Loading

This is a lower body strength endurance training block. Perform each exercise for 60 seconds.

LLT
BB Back Squat Neutral Stance
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 60s (h:m:s)
2 60s h:m:s Light Controlled 60s (h:m:s)
3 60s h:m:s Light Controlled 60s (h:m:s)
UMT
Tight Rope Walking Lunges with Rotation
Set Time Tempo Rest
1 60s ea h:m:s Controlled 60s (h:m:s)
2 60s ea h:m:s Controlled 60s (h:m:s)
3 60s ea h:m:s Controlled 60s (h:m:s)
LLT
Trap Bar Deadlift
Set Reps Load Tempo Rest
1 10 Light Controlled 60s (h:m:s)
2 10 Light Controlled 60s (h:m:s)
3 10 Light Controlled 60s (h:m:s)
UMT
Controlled Skater
Set Reps Tempo Rest
1 60s Controlled 60s (h:m:s)
2 60s Controlled 60s (h:m:s)
3 60s Controlled 60s (h:m:s)

Upper Body Pushing and Core SS 6
Giant Set x 4

This is an upper body pushing and pull training block. Perform as a giant set and rest after the 2 drills are complete.

LLT
DB Bench Press
reps 8-10
Tempo controlled
Set Reps Tempo
1 8-10 Controlled
2 8-10 Controlled
3 8-10 Controlled
4 8-10 Controlled
ULT
Neutral Grip Pull Up
reps 6-10
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 6-10 Controlled 90s (h:m:s)
2 6-10 Controlled 90s (h:m:s)
3 6-10 Controlled 90s (h:m:s)
4 6-10 Controlled 90s (h:m:s)
LLT
BB Wide Stance OH Press
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
4 10 Controlled
LMT
DB Lawnmower Row
reps 10 ea
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 10 ea Controlled 60s (h:m:s)
2 10 ea Controlled 60s (h:m:s)
3 10 ea Controlled 60s (h:m:s)
4 10 ea Controlled 60s (h:m:s)

Cool Down Blocks

[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use this block to aid in your recovery from your session.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
ULT
IR Active Hamstring Stretch
Set Time
1 5 min h:m:s