BUDYAI
User-shared Budy plan

AI Generated Progressive Program

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

12 of 16 planned weeks currently include workouts in this preview.

Builds the movement base, trunk control, and tissue tolerance needed before harder hockey-specific work.

Get BudyReview workouts
16Planned weeks
5Workouts / week
IntermediateDifficulty
3/4Phases ready

Updated Sep 3, 2026

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What this block is trying to do

A 16-week hockey-prep plan that keeps your selected 5-day schedule, uses traditional strength work, and manages fatigue with smart session distribution and regular deloads.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation and Joint PrepBaseline

foundation

Week 1 - Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-45s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-45s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Trap Bar Deadlift

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

Single-Leg Step-Up on Chair

3 sets x 8-10 reps
MainIntermediate3 Rir intensity
QuadricepsStepBodyweight
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensity
Glutes
Set 1 · 10-12 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity

Weighted Plate Alternating Cossack Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Forearm Front Plank

3 sets x 25s-35s
MainIntermediateModerate intensity
Core
Set 1 · 25s-35s · 45s rest · steady tempo · Moderate intensity
All set details3 sets
  1. Set 125s-35s · 45s rest · steady tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · steady tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · steady tempo · Moderate intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 1 - Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Dumbbell Two-Arm Shoulder External Rotation

2 sets x 10-12 reps
Warm-upIntermediateEasy intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Two-Arm Suspension Trainer Standing Row

3 sets x 8-10 reps
MainIntermediate3 Rir intensity
Back
Set 1 · 8-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Push-Up

3 sets x 8-10 reps
MainIntermediate3 Rir intensity
ChestTriceps
Set 1 · 8-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

Suspension Trainer Y Raise

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
Shoulders
Set 1 · 10-12 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 3 Rir intensity

Forearm Plank Alternating Dumbbell Row

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
CorePull Up Bar
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Suspension Trainer Lat Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Back
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Week 1 - Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-40s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-40s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Barbell Clean-Grip Front Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Barbell Underhand Bent-Over Row

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
BackBarbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

Standing Single-Leg Sliding Reverse Lunge with Towel

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer side
QuadricepsGlutes
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 8-10 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate intensity

Single-Arm Kettlebell Suitcase Hold

3 sets x 20s-30s
MainIntermediateModerate intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 20s-30s · 45s rest · steady tempo · Moderate intensity · Per side
All set details3 sets
  1. Set 120s-30s · 45s rest · steady tempo · Moderate intensity · Per side
  2. Set 220s-30s · 45s rest · steady tempo · Moderate intensity · Per side
  3. Set 320s-30s · 45s rest · steady tempo · Moderate intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 1 - Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-45s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-45s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Marching in Place with Arm Swing

3 sets x 45s-1m
MainBeginnerModerate intensity
QuadricepsCalves
Set 1 · 45s-1m · 30s rest · rhythmic tempo · Moderate intensity
All set details3 sets
  1. Set 145s-1m · 30s rest · rhythmic tempo · Moderate intensity
  2. Set 245s-1m · 30s rest · rhythmic tempo · Moderate intensity
  3. Set 345s-1m · 30s rest · rhythmic tempo · Moderate intensity

Forward Backward Quick Step

4 sets x 20s-25s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 40s rest · quick but smooth tempo · Moderate intensity
All set details4 sets
  1. Set 120s-25s · 40s rest · quick but smooth tempo · Moderate intensity
  2. Set 220s-25s · 40s rest · quick but smooth tempo · Moderate intensity
  3. Set 320s-25s · 40s rest · quick but smooth tempo · Moderate intensity
  4. Set 420s-25s · 40s rest · quick but smooth tempo · Moderate intensity

Side Shuffle with Alternating Overhead Punches

3 sets x 20s-25s
MainIntermediateEasy Moderate intensity
Full Body
Set 1 · 20s-25s · 45s rest · smooth tempo · Easy Moderate intensity
All set details3 sets
  1. Set 120s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  2. Set 220s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  3. Set 320s-25s · 45s rest · smooth tempo · Easy Moderate intensity

Quick Feet

4 sets x 15s-20s
MainIntermediateModerate intensity
CalvesQuadriceps
Set 1 · 15s-20s · 30s rest · quick tempo · Moderate intensity
All set details4 sets
  1. Set 115s-20s · 30s rest · quick tempo · Moderate intensity
  2. Set 215s-20s · 30s rest · quick tempo · Moderate intensity
  3. Set 315s-20s · 30s rest · quick tempo · Moderate intensity
  4. Set 415s-20s · 30s rest · quick tempo · Moderate intensity

Standing Alternating Side-to-Side Punches

3 sets x 8-12 reps
MainBeginnerModerate intensity
ShouldersCore
Set 1 · 8-12 reps · 30s rest · rhythmic tempo · Moderate intensity
All set details3 sets
  1. Set 18-12 reps · 30s rest · rhythmic tempo · Moderate intensity
  2. Set 28-12 reps · 30s rest · rhythmic tempo · Moderate intensity
  3. Set 38-12 reps · 30s rest · rhythmic tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 1 - Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Dumbbell Romanian Deadlift

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Rear-Foot-Elevated Split Squat with Low Box

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer side
QuadricepsGlutesBox
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Single-Arm Bench-Supported Dumbbell Kroc Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity · Per side

Suspension Trainer Push-Up

3 sets x 8-10 reps
MainIntermediate3 Rir intensity
Chest
Set 1 · 8-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 8-10 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 2

Phase 1Foundation and Joint PrepVolume

foundation

Week 2 - Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-45s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-45s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Trap Bar Deadlift

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 9-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity

Single-Leg Step-Up on Chair

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensity
QuadricepsStepBodyweight
Set 1 · 9-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 12-14 reps
MainIntermediate2 3 Rir intensity
Glutes
Set 1 · 12-14 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 1m rest · 2-2-1 tempo · 2 3 Rir intensity

Weighted Plate Alternating Cossack Squat

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 9-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Forearm Front Plank

3 sets x 30s-40s
MainIntermediateModerate intensity
Core
Set 1 · 30s-40s · 45s rest · steady tempo · Moderate intensity
All set details3 sets
  1. Set 130s-40s · 45s rest · steady tempo · Moderate intensity
  2. Set 230s-40s · 45s rest · steady tempo · Moderate intensity
  3. Set 330s-40s · 45s rest · steady tempo · Moderate intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 2 - Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Dumbbell Two-Arm Shoulder External Rotation

2 sets x 10-12 reps
Warm-upIntermediateEasy intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Two-Arm Suspension Trainer Standing Row

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensity
Back
Set 1 · 9-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Push-Up

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensity
ChestTriceps
Set 1 · 9-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 9-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity

Suspension Trainer Y Raise

3 sets x 12-14 reps
MainIntermediate2 3 Rir intensity
Shoulders
Set 1 · 12-14 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Forearm Plank Alternating Dumbbell Row

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
CorePull Up Bar
Set 1 · 9-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Suspension Trainer Lat Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Back
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Week 2 - Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-40s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-40s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Barbell Clean-Grip Front Squat

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 9-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Barbell Underhand Bent-Over Row

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackBarbell
Set 1 · 9-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 2-1-1 tempo · 2 3 Rir intensity

Standing Single-Leg Sliding Reverse Lunge with Towel

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityPer side
QuadricepsGlutes
Set 1 · 9-11 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 19-11 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 29-11 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 39-11 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 10-12 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 10-12 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 210-12 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 310-12 reps · 45s rest · controlled tempo · Moderate intensity

Single-Arm Kettlebell Suitcase Hold

3 sets x 25s-35s
MainIntermediateModerate intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 25s-35s · 45s rest · steady tempo · Moderate intensity · Per side
All set details3 sets
  1. Set 125s-35s · 45s rest · steady tempo · Moderate intensity · Per side
  2. Set 225s-35s · 45s rest · steady tempo · Moderate intensity · Per side
  3. Set 325s-35s · 45s rest · steady tempo · Moderate intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 2 - Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-45s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-45s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Marching in Place with Arm Swing

3 sets x 50s-1m
MainBeginnerModerate intensity
QuadricepsCalves
Set 1 · 50s-1m · 30s rest · rhythmic tempo · Moderate intensity
All set details3 sets
  1. Set 150s-1m · 30s rest · rhythmic tempo · Moderate intensity
  2. Set 250s-1m · 30s rest · rhythmic tempo · Moderate intensity
  3. Set 350s-1m · 30s rest · rhythmic tempo · Moderate intensity

Forward Backward Quick Step

4 sets x 25s-30s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 40s rest · quick but smooth tempo · Moderate intensity
All set details4 sets
  1. Set 125s-30s · 40s rest · quick but smooth tempo · Moderate intensity
  2. Set 225s-30s · 40s rest · quick but smooth tempo · Moderate intensity
  3. Set 325s-30s · 40s rest · quick but smooth tempo · Moderate intensity
  4. Set 425s-30s · 40s rest · quick but smooth tempo · Moderate intensity

Side Shuffle with Alternating Overhead Punches

3 sets x 25s-30s
MainIntermediateModerate intensity
Full Body
Set 1 · 25s-30s · 45s rest · smooth tempo · Moderate intensity
All set details3 sets
  1. Set 125s-30s · 45s rest · smooth tempo · Moderate intensity
  2. Set 225s-30s · 45s rest · smooth tempo · Moderate intensity
  3. Set 325s-30s · 45s rest · smooth tempo · Moderate intensity

Quick Feet

4 sets x 18s-22s
MainIntermediateModerate intensity
CalvesQuadriceps
Set 1 · 18s-22s · 30s rest · quick tempo · Moderate intensity
All set details4 sets
  1. Set 118s-22s · 30s rest · quick tempo · Moderate intensity
  2. Set 218s-22s · 30s rest · quick tempo · Moderate intensity
  3. Set 318s-22s · 30s rest · quick tempo · Moderate intensity
  4. Set 418s-22s · 30s rest · quick tempo · Moderate intensity

Standing Alternating Side-to-Side Punches

3 sets x 8-12 reps
MainBeginnerModerate intensity
ShouldersCore
Set 1 · 8-12 reps · 30s rest · rhythmic tempo · Moderate intensity
All set details3 sets
  1. Set 18-12 reps · 30s rest · rhythmic tempo · Moderate intensity
  2. Set 28-12 reps · 30s rest · rhythmic tempo · Moderate intensity
  3. Set 38-12 reps · 30s rest · rhythmic tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 2 - Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Dumbbell Romanian Deadlift

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 9-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity

Rear-Foot-Elevated Split Squat with Low Box

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensityPer side
QuadricepsGlutesBox
Set 1 · 9-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 19-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 29-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 39-11 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Single-Arm Bench-Supported Dumbbell Kroc Row

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity · Per side

Suspension Trainer Push-Up

3 sets x 9-11 reps
MainIntermediate2 3 Rir intensity
Chest
Set 1 · 9-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  2. Set 29-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity
  3. Set 39-11 reps · 1m rest · 2-1-1 tempo · 2 3 Rir intensity

Two-Hand Kettlebell Pullover Dead Bug

3 sets x 10-12 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 10-12 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 210-12 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 310-12 reps · 45s rest · controlled tempo · Moderate intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 3

Phase 1Foundation and Joint PrepIntensity

foundation

Week 3 - Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-45s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-45s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Trap Bar Deadlift

4 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Single-Leg Step-Up on Chair

4 sets x 8-10 reps
MainIntermediate2 Rir intensity
QuadricepsStepBodyweight
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Bodyweight Bench Hip Thrust

4 sets x 10-12 reps
MainIntermediate2 Rir intensity
Glutes
Set 1 · 10-12 reps · 2m rest · 2-2-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-2-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-2-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-2-1 tempo · 2 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-2-1 tempo · 2 Rir intensity

Weighted Plate Alternating Cossack Squat

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Forearm Front Plank

4 sets x 30s-40s
MainIntermediateModerate Hard intensity
Core
Set 1 · 30s-40s · 45s rest · steady tempo · Moderate Hard intensity
All set details4 sets
  1. Set 130s-40s · 45s rest · steady tempo · Moderate Hard intensity
  2. Set 230s-40s · 45s rest · steady tempo · Moderate Hard intensity
  3. Set 330s-40s · 45s rest · steady tempo · Moderate Hard intensity
  4. Set 430s-40s · 45s rest · steady tempo · Moderate Hard intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 3 - Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Dumbbell Two-Arm Shoulder External Rotation

2 sets x 10-12 reps
Warm-upIntermediateEasy intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Two-Arm Suspension Trainer Standing Row

4 sets x 8-10 reps
MainIntermediate2 Rir intensity
Back
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Push-Up

4 sets x 8-10 reps
MainIntermediate2 Rir intensity
ChestTriceps
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

4 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Suspension Trainer Y Raise

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
Shoulders
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Forearm Plank Alternating Dumbbell Row

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
CorePull Up Bar
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Suspension Trainer Lat Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Back
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Week 3 - Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Full Body Hockey Foundation - Squat Strength, Pulling Strength, and Rotational Trunk Control

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-40s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-40s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Barbell Clean-Grip Front Squat

4 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Underhand Bent-Over Row

4 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
BackBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Standing Single-Leg Sliding Reverse Lunge with Towel

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer side
QuadricepsGlutes
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

4 sets x 8-10 reps
MainIntermediateModerate Hard intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
All set details4 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  4. Set 48-10 reps · 45s rest · controlled tempo · Moderate Hard intensity

Single-Arm Kettlebell Suitcase Hold

4 sets x 20s-30s
MainIntermediateModerate Hard intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 20s-30s · 45s rest · steady tempo · Moderate Hard intensity · Per side
All set details4 sets
  1. Set 120s-30s · 45s rest · steady tempo · Moderate Hard intensity · Per side
  2. Set 220s-30s · 45s rest · steady tempo · Moderate Hard intensity · Per side
  3. Set 320s-30s · 45s rest · steady tempo · Moderate Hard intensity · Per side
  4. Set 420s-30s · 45s rest · steady tempo · Moderate Hard intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 3 - Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Lateral Control, and Work Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Marching in Place with Arm Swing

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 30s-45s · 15s rest · rhythmic tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · rhythmic tempo · Easy intensity
  2. Set 230s-45s · 15s rest · rhythmic tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 5-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 25-6 reps · 15s rest · controlled tempo · Easy intensity · Per side

Marching in Place with Arm Swing

4 sets x 45s-1m
MainBeginnerModerate intensity
QuadricepsCalves
Set 1 · 45s-1m · 30s rest · rhythmic tempo · Moderate intensity
All set details4 sets
  1. Set 145s-1m · 30s rest · rhythmic tempo · Moderate intensity
  2. Set 245s-1m · 30s rest · rhythmic tempo · Moderate intensity
  3. Set 345s-1m · 30s rest · rhythmic tempo · Moderate intensity
  4. Set 445s-1m · 30s rest · rhythmic tempo · Moderate intensity

Forward Backward Quick Step

5 sets x 20s-25s
MainIntermediateModerate Hard intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity
All set details5 sets
  1. Set 120s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity
  2. Set 220s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity
  3. Set 320s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity
  4. Set 420s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity
  5. Set 520s-25s · 45s rest · quick but controlled tempo · Moderate Hard intensity

Side Shuffle with Alternating Overhead Punches

4 sets x 20s-25s
MainIntermediateModerate intensity
Full Body
Set 1 · 20s-25s · 45s rest · controlled tempo · Moderate intensity
All set details4 sets
  1. Set 120s-25s · 45s rest · controlled tempo · Moderate intensity
  2. Set 220s-25s · 45s rest · controlled tempo · Moderate intensity
  3. Set 320s-25s · 45s rest · controlled tempo · Moderate intensity
  4. Set 420s-25s · 45s rest · controlled tempo · Moderate intensity

Quick Feet

5 sets x 15s-20s
MainIntermediateModerate Hard intensity
CalvesQuadriceps
Set 1 · 15s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity
All set details5 sets
  1. Set 115s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity
  2. Set 215s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity
  3. Set 315s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity
  4. Set 415s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity
  5. Set 515s-20s · 35s rest · quick but controlled tempo · Moderate Hard intensity

Standing Alternating Side-to-Side Punches

4 sets x 8-12 reps
MainBeginnerModerate Hard intensity
ShouldersCore
Set 1 · 8-12 reps · 30s rest · rhythmic tempo · Moderate Hard intensity
All set details4 sets
  1. Set 18-12 reps · 30s rest · rhythmic tempo · Moderate Hard intensity
  2. Set 28-12 reps · 30s rest · rhythmic tempo · Moderate Hard intensity
  3. Set 38-12 reps · 30s rest · rhythmic tempo · Moderate Hard intensity
  4. Set 48-12 reps · 30s rest · rhythmic tempo · Moderate Hard intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 3 - Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Full Body Strength - Hinge, Single-Leg Strength, Push-Pull Balance, and Core Stability

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Dumbbell Romanian Deadlift

4 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Rear-Foot-Elevated Split Squat with Low Box

4 sets x 8-10 reps
MainIntermediate2 Rir intensityPer side
QuadricepsGlutesBox
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side

Single-Arm Bench-Supported Dumbbell Kroc Row

4 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side

Suspension Trainer Push-Up

4 sets x 8-10 reps
MainIntermediate2 Rir intensity
Chest
Set 1 · 8-10 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · controlled tempo · 2 Rir intensity

Two-Hand Kettlebell Pullover Dead Bug

4 sets x 8-10 reps
MainIntermediateModerate Hard intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
All set details4 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate Hard intensity
  4. Set 48-10 reps · 45s rest · controlled tempo · Moderate Hard intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Child Pose

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Back
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 4

Phase 1Foundation and Joint PrepDeload

foundation

Week 4 - Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Lower Body Foundation - Posterior Chain, Glutes, and Hockey Stride Strength

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-45s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-45s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-45s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-45s · 15s rest · smooth tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Trap Bar Deadlift

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Single-Leg Step-Up on Chair

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
QuadricepsStepBodyweight
Set 1 · 10-12 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 3 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 12-15 reps
MainIntermediate3 Rir intensity
Glutes
Set 1 · 12-15 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 3 Rir intensity

Weighted Plate Alternating Cossack Squat

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 10-12 reps · 1m rest · smooth tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · smooth tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · smooth tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · smooth tempo · 3 Rir intensity

Forearm Front Plank

3 sets x 35s-45s
MainIntermediateModerate intensity
Core
Set 1 · 35s-45s · 40s rest · steady tempo · Moderate intensity
All set details3 sets
  1. Set 135s-45s · 40s rest · steady tempo · Moderate intensity
  2. Set 235s-45s · 40s rest · steady tempo · Moderate intensity
  3. Set 335s-45s · 40s rest · steady tempo · Moderate intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity · Per side

Seated Forward Bend Yoga Pose

2 sets x 25s-35s
CooldownIntermediateEasy intensity
HamstringsBack
Set 1 · 25s-35s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · steady tempo · Easy intensity
  2. Set 225s-35s · 15s rest · steady tempo · Easy intensity

Week 4 - Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Upper Body Foundation - Upper Back, Shoulders, Pressing, and Trunk Control

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Step in Place with Overhead Arm Raise

2 sets x 30s-40s
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-40s · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-40s · 15s rest · smooth tempo · Easy intensity

Standing Dumbbell Two-Arm Shoulder External Rotation

2 sets x 10-12 reps
Warm-upIntermediateEasy intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Two-Arm Suspension Trainer Standing Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
Back
Set 1 · 10-12 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 3 Rir intensity

Push-Up

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
ChestTriceps
Set 1 · 10-12 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 3 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 3 Rir intensity

Suspension Trainer Y Raise

2 sets x 12-15 reps
MainIntermediate3 Rir intensity
Shoulders
Set 1 · 12-15 reps · 1m rest · smooth tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 1m rest · smooth tempo · 3 Rir intensity
  2. Set 212-15 reps · 1m rest · smooth tempo · 3 Rir intensity

Forearm Plank Alternating Dumbbell Row

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
CorePull Up Bar
Set 1 · 10-12 reps · 1m rest · smooth tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · smooth tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · smooth tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · smooth tempo · 3 Rir intensity

Standing Arm Crossover Chest Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · steady tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · steady tempo · Easy intensity

Suspension Trainer Lat Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Back
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady tempo · Easy intensity

Week 4 - Full Body Foundation - Unilateral Balance, Push-Pull, and Rotation

Full Body Foundation - Unilateral Balance, Push-Pull, and Rotation

Thursday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 20s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 20s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · smooth tempo · Easy intensity · Per side

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Two-Hand Kettlebell Deadlift

2 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Bodyweight Bulgarian Split Squat

2 sets x 8 reps
MainIntermediate3 Rir intensityPer side
QuadricepsGlutes
Set 1 · 8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Suspended Row

2 sets x 8 reps
MainIntermediate3 Rir intensity
Back
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Double Kettlebell Floor Chest Press

2 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
ChestKettlebell
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Single-Side Resistance Band Standing Horizontal Wood Chopper

2 sets x 8 reps
MainIntermediateEasy Moderate intensityPer side
CoreResistance Band
Set 1 · 8 reps · 1m rest · controlled tempo · Easy Moderate intensity · Per side
All set details2 sets
  1. Set 18 reps · 1m rest · controlled tempo · Easy Moderate intensity · Per side
  2. Set 28 reps · 1m rest · controlled tempo · Easy Moderate intensity · Per side

Single-Leg Pigeon Forward Fold Hip Stretch

2 sets x 30s-40s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 30s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 230s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side

Seated Forward Spine Stretch

2 sets x 30s-40s
CooldownIntermediateEasy intensity
Back
Set 1 · 30s-40s · 20s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · slow breathing tempo · Easy intensity
  2. Set 230s-40s · 20s rest · slow breathing tempo · Easy intensity

Week 4 - Hockey Conditioning + Mobility - Low Impact Power Endurance

Hockey Conditioning + Mobility - Low Impact Power Endurance

Friday56mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
GlutesCore
Set 1 · 30s-1m · 20s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · smooth tempo · Easy intensity
  2. Set 230s-1m · 20s rest · smooth tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 6-8 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 6-8 reps · 20s rest · slow and smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow and smooth tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · slow and smooth tempo · Easy intensity · Per side

Kettlebell Unilateral Farmers Walk

2 sets x 30s-35s
MainIntermediateEasy Moderate intensityPer sideLoad tracked
Full BodyKettlebell
Set 1 · 30s-35s · 1m rest · steady tempo · Easy Moderate intensity · Per side
All set details2 sets
  1. Set 130s-35s · 1m rest · steady tempo · Easy Moderate intensity · Per side
  2. Set 230s-35s · 1m rest · steady tempo · Easy Moderate intensity · Per side

Boxing Jab (with Dumbbell)

2 sets x 8-12 reps
MainIntermediateEasy Moderate intensityLoad tracked
ShouldersTricepsDumbbellBox
Set 1 · 8-12 reps · 1m rest · quick and crisp tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-12 reps · 1m rest · quick and crisp tempo · Easy Moderate intensity
  2. Set 28-12 reps · 1m rest · quick and crisp tempo · Easy Moderate intensity

Ankle-Band Lateral Monster Walk

2 sets x 30s-1m
MainIntermediateEasy Moderate intensity
GlutesResistance Band
Set 1 · 30s-1m · 1m rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 130s-1m · 1m rest · controlled tempo · Easy Moderate intensity
  2. Set 230s-1m · 1m rest · controlled tempo · Easy Moderate intensity

Weighted Plate Alternating Cossack Squat

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Alternating Standing Knee Drive

2 sets x 8-12 reps
MainIntermediateEasy Moderate intensity
CoreQuadriceps
Set 1 · 8-12 reps · 1m rest · quick and controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-12 reps · 1m rest · quick and controlled tempo · Easy Moderate intensity
  2. Set 28-12 reps · 1m rest · quick and controlled tempo · Easy Moderate intensity

Single-Side Seated 90/90 Hip Stretch

2 sets x 30s-40s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 30s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 130s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 230s-40s · 20s rest · slow breathing tempo · Easy intensity · Per side

Seated Feet and Ankles Stretch

2 sets x 30s-40s
CooldownBeginnerEasy intensity
Calves
Set 1 · 30s-40s · 20s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 130s-40s · 20s rest · slow breathing tempo · Easy intensity
  2. Set 230s-40s · 20s rest · slow breathing tempo · Easy intensity

Week 4 - Full Body Strength - Squat, Row, Press, and Core

Full Body Strength - Squat, Row, Press, and Core

Saturday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Band Shoulder Pass-Through Warm-Up Stretch

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
ChestShouldersResistance Band
Set 1 · 6-8 reps · 20s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · smooth tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · smooth tempo · Easy intensity

Trap Bar Squat

2 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsQuadriceps
Set 1 · 8 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Barbell Underhand Bent-Over Row

2 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
BackBarbell
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Barbell Bench Press

2 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
ChestBarbellBench
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Reverse Sliding Leg Curl on Floor with Towel

2 sets x 8 reps
MainIntermediate3 Rir intensity
Hamstrings
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Band Horizontal Pallof Press

2 sets x 10 reps
MainIntermediateEasy Moderate intensity
CoreResistance Band
Set 1 · 10 reps · 1m rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 110 reps · 1m rest · controlled tempo · Easy Moderate intensity
  2. Set 210 reps · 1m rest · controlled tempo · Easy Moderate intensity

Downward Dog Alternating Leg Pedal

2 sets x 30s-1m
CooldownIntermediateEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · slow breathing tempo · Easy intensity
  2. Set 230s-1m · 20s rest · slow breathing tempo · Easy intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Calves
Set 1 · 25s-35s · 20s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 20s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 20s rest · slow breathing tempo · Easy intensity · Per side

Week 5

Phase 2Strength BaseBaseline

strength

Week 1 - Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Sumo Deadlift

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Front Squat

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Bodyweight Bulgarian Split Squat with Chair

3 sets x 8-10 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Barbell Hip Thrust

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Week 1 - Upper Body Strength - Back, Pressing, and Trunk Stability

Upper Body Strength - Back, Pressing, and Trunk Stability

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Standing Arms Forward to Behind-the-Neck Shoulder Mobility

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity

Suspended Row

3 sets x 6-8 reps
MainIntermediate2 Rir intensity
Back
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Dumbbell Bench Press

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Bench-Supported Dumbbell One-Arm Reverse Fly

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Standing Single-Arm Kettlebell Side Bend

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Arm Crossover Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · slow tempo · Easy intensity

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 1 - Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

W Pose against Wall

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
ShouldersChest
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Single-Leg Step-Up on Chair

3 sets x 8 reps
MainIntermediate2 Rir intensity
QuadricepsStepBodyweight
Set 1 · 8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Romanian Deadlift

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Dumbbell Incline Alternating Press

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Single-Arm Kettlebell Bent-Over Row

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Kettlebell Lying Woodchop

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 1 - Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Side Step Shuffles

4 sets x 20s-30s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 20s-30s · 45s rest · quick but controlled tempo · Moderate intensity
All set details4 sets
  1. Set 120s-30s · 45s rest · quick but controlled tempo · Moderate intensity
  2. Set 220s-30s · 45s rest · quick but controlled tempo · Moderate intensity
  3. Set 320s-30s · 45s rest · quick but controlled tempo · Moderate intensity
  4. Set 420s-30s · 45s rest · quick but controlled tempo · Moderate intensity

Forward Backward Quick Step

4 sets x 20s-30s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 20s-30s · 45s rest · quick tempo · Moderate intensity
All set details4 sets
  1. Set 120s-30s · 45s rest · quick tempo · Moderate intensity
  2. Set 220s-30s · 45s rest · quick tempo · Moderate intensity
  3. Set 320s-30s · 45s rest · quick tempo · Moderate intensity
  4. Set 420s-30s · 45s rest · quick tempo · Moderate intensity

Alternating Standing Knee Drive

3 sets x 8-12 reps
MainIntermediateModerate intensity
CoreQuadriceps
Set 1 · 8-12 reps · 40s rest · crisp tempo · Moderate intensity
All set details3 sets
  1. Set 18-12 reps · 40s rest · crisp tempo · Moderate intensity
  2. Set 28-12 reps · 40s rest · crisp tempo · Moderate intensity
  3. Set 38-12 reps · 40s rest · crisp tempo · Moderate intensity

Bodyweight Hollow Body Hover

3 sets x 20s-30s
MainIntermediateModerate intensity
Core
Set 1 · 20s-30s · 40s rest · steady hold tempo · Moderate intensity
All set details3 sets
  1. Set 120s-30s · 40s rest · steady hold tempo · Moderate intensity
  2. Set 220s-30s · 40s rest · steady hold tempo · Moderate intensity
  3. Set 320s-30s · 40s rest · steady hold tempo · Moderate intensity

Forearm Side Plank Reach-Through Rotation

3 sets x 8-10 reps
MainIntermediateModerate intensityPer side
Core
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side

Seated Butterfly Yoga Pose Forward Fold Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Glutes
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 1 - Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Rack Pull

3 sets x 6 reps
MainIntermediate2 Rir intensityLoad tracked
BackGlutesBarbell
Set 1 · 6 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36 reps · 2m rest · controlled tempo · 2 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

3 sets x 8 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side

Barbell Wide-Grip Bench Press

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestBarbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Underhand Bent-Over Row

3 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
BackBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity

45-Degree Bench Reverse Hyperextension

3 sets x 10-12 reps
MainIntermediate2 Rir intensity
GlutesHamstrings
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Forward Fold Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsGlutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Week 6

Phase 2Strength BaseVolume

strength

Week 2 - Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Sumo Deadlift

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Front Squat

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Bodyweight Bulgarian Split Squat with Chair

4 sets x 8-10 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  4. Set 48-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Barbell Hip Thrust

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Week 2 - Upper Body Strength - Back, Pressing, and Trunk Stability

Upper Body Strength - Back, Pressing, and Trunk Stability

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Standing Arms Forward to Behind-the-Neck Shoulder Mobility

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity

Suspended Row

4 sets x 6-8 reps
MainIntermediate2 Rir intensity
Back
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Dumbbell Bench Press

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Bench-Supported Dumbbell One-Arm Reverse Fly

3 sets x 12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
ShouldersDumbbell
Set 1 · 12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 112 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 212 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 312 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Standing Single-Arm Kettlebell Side Bend

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Arm Crossover Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · slow tempo · Easy intensity

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 2 - Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

W Pose against Wall

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
ShouldersChest
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Single-Leg Step-Up on Chair

4 sets x 8 reps
MainIntermediate2 Rir intensity
QuadricepsStepBodyweight
Set 1 · 8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 18 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 28 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 38 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 48 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Romanian Deadlift

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Dumbbell Incline Alternating Press

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Single-Arm Kettlebell Bent-Over Row

4 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side
  4. Set 48-10 reps · 1m rest · controlled tempo · 2 Rir intensity · Per side

Kettlebell Lying Woodchop

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 10-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 2 - Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Side Step Shuffles

5 sets x 25s-35s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 25s-35s · 45s rest · quick but controlled tempo · Moderate intensity
All set details5 sets
  1. Set 125s-35s · 45s rest · quick but controlled tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · quick but controlled tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · quick but controlled tempo · Moderate intensity
  4. Set 425s-35s · 45s rest · quick but controlled tempo · Moderate intensity
  5. Set 525s-35s · 45s rest · quick but controlled tempo · Moderate intensity

Forward Backward Quick Step

5 sets x 25s-35s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 25s-35s · 45s rest · quick tempo · Moderate intensity
All set details5 sets
  1. Set 125s-35s · 45s rest · quick tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · quick tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · quick tempo · Moderate intensity
  4. Set 425s-35s · 45s rest · quick tempo · Moderate intensity
  5. Set 525s-35s · 45s rest · quick tempo · Moderate intensity

Alternating Standing Knee Drive

4 sets x 8-12 reps
MainIntermediateModerate intensity
CoreQuadriceps
Set 1 · 8-12 reps · 40s rest · crisp tempo · Moderate intensity
All set details4 sets
  1. Set 18-12 reps · 40s rest · crisp tempo · Moderate intensity
  2. Set 28-12 reps · 40s rest · crisp tempo · Moderate intensity
  3. Set 38-12 reps · 40s rest · crisp tempo · Moderate intensity
  4. Set 48-12 reps · 40s rest · crisp tempo · Moderate intensity

Bodyweight Hollow Body Hover

4 sets x 25s-35s
MainIntermediateModerate intensity
Core
Set 1 · 25s-35s · 40s rest · steady hold tempo · Moderate intensity
All set details4 sets
  1. Set 125s-35s · 40s rest · steady hold tempo · Moderate intensity
  2. Set 225s-35s · 40s rest · steady hold tempo · Moderate intensity
  3. Set 325s-35s · 40s rest · steady hold tempo · Moderate intensity
  4. Set 425s-35s · 40s rest · steady hold tempo · Moderate intensity

Forearm Side Plank Reach-Through Rotation

4 sets x 8-10 reps
MainIntermediateModerate intensityPer side
Core
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
All set details4 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side
  4. Set 48-10 reps · 45s rest · controlled tempo · Moderate intensity · Per side

Seated Butterfly Yoga Pose Forward Fold Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Glutes
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 2 - Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Rack Pull

4 sets x 6 reps
MainIntermediate2 Rir intensityLoad tracked
BackGlutesBarbell
Set 1 · 6 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46 reps · 2m rest · controlled tempo · 2 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

4 sets x 8 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 18 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  2. Set 28 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  3. Set 38 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side
  4. Set 48 reps · 2m rest · controlled tempo · 2 Rir intensity · Per side

Barbell Wide-Grip Bench Press

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
ChestBarbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

Barbell Underhand Bent-Over Row

4 sets x 6-8 reps
MainIntermediate2 Rir intensityLoad tracked
BackBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 2 Rir intensity
All set details4 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 2 Rir intensity
  4. Set 46-8 reps · 2m rest · controlled tempo · 2 Rir intensity

45-Degree Bench Reverse Hyperextension

3 sets x 12 reps
MainIntermediate2 Rir intensity
GlutesHamstrings
Set 1 · 12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 112 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 212 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 312 reps · 1m rest · controlled tempo · 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Forward Fold Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsGlutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Week 7

Phase 2Strength BaseIntensity

strength

Week 3 - Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Sumo Deadlift

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Barbell Front Squat

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Bodyweight Bulgarian Split Squat with Chair

3 sets x 6-8 reps
MainIntermediate1 2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 6-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Barbell Hip Thrust

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 8 reps
MainIntermediate1 2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Week 3 - Upper Body Strength - Back, Pressing, and Trunk Stability

Upper Body Strength - Back, Pressing, and Trunk Stability

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Standing Arms Forward to Behind-the-Neck Shoulder Mobility

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity

Suspended Row

3 sets x 6 reps
MainIntermediate1 2 Rir intensity
Back
Set 1 · 6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 16 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 36 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Dumbbell Bench Press

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Bench-Supported Dumbbell One-Arm Reverse Fly

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side

Standing Single-Arm Kettlebell Side Bend

3 sets x 8 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 8 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 28 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 38 reps · 1m rest · controlled tempo · 1 2 Rir intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Arm Crossover Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · slow tempo · Easy intensity

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 3 - Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

W Pose against Wall

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
ShouldersChest
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Single-Leg Step-Up on Chair

3 sets x 6-8 reps
MainIntermediate1 2 Rir intensity
QuadricepsStepBodyweight
Set 1 · 6-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 36-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Barbell Romanian Deadlift

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Dumbbell Incline Alternating Press

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Single-Arm Kettlebell Bent-Over Row

3 sets x 6-8 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 26-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 36-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side

Kettlebell Lying Woodchop

3 sets x 8 reps
MainIntermediate1 2 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 3 - Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Side Step Shuffles

4 sets x 25s-30s
MainIntermediateModerate Hard intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick but controlled tempo · Moderate Hard intensity
All set details4 sets
  1. Set 125s-30s · 1m rest · quick but controlled tempo · Moderate Hard intensity
  2. Set 225s-30s · 1m rest · quick but controlled tempo · Moderate Hard intensity
  3. Set 325s-30s · 1m rest · quick but controlled tempo · Moderate Hard intensity
  4. Set 425s-30s · 1m rest · quick but controlled tempo · Moderate Hard intensity

Forward Backward Quick Step

4 sets x 25s-30s
MainIntermediateModerate Hard intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick tempo · Moderate Hard intensity
All set details4 sets
  1. Set 125s-30s · 1m rest · quick tempo · Moderate Hard intensity
  2. Set 225s-30s · 1m rest · quick tempo · Moderate Hard intensity
  3. Set 325s-30s · 1m rest · quick tempo · Moderate Hard intensity
  4. Set 425s-30s · 1m rest · quick tempo · Moderate Hard intensity

Alternating Standing Knee Drive

4 sets x 8-12 reps
MainIntermediateModerate Hard intensity
CoreQuadriceps
Set 1 · 8-12 reps · 50s rest · crisp tempo · Moderate Hard intensity
All set details4 sets
  1. Set 18-12 reps · 50s rest · crisp tempo · Moderate Hard intensity
  2. Set 28-12 reps · 50s rest · crisp tempo · Moderate Hard intensity
  3. Set 38-12 reps · 50s rest · crisp tempo · Moderate Hard intensity
  4. Set 48-12 reps · 50s rest · crisp tempo · Moderate Hard intensity

Bodyweight Hollow Body Hover

3 sets x 25s-30s
MainIntermediateModerate Hard intensity
Core
Set 1 · 25s-30s · 50s rest · steady hold tempo · Moderate Hard intensity
All set details3 sets
  1. Set 125s-30s · 50s rest · steady hold tempo · Moderate Hard intensity
  2. Set 225s-30s · 50s rest · steady hold tempo · Moderate Hard intensity
  3. Set 325s-30s · 50s rest · steady hold tempo · Moderate Hard intensity

Forearm Side Plank Reach-Through Rotation

3 sets x 10 reps
MainIntermediateModerate Hard intensityPer side
Core
Set 1 · 10 reps · 1m rest · controlled tempo · Moderate Hard intensity · Per side
All set details3 sets
  1. Set 110 reps · 1m rest · controlled tempo · Moderate Hard intensity · Per side
  2. Set 210 reps · 1m rest · controlled tempo · Moderate Hard intensity · Per side
  3. Set 310 reps · 1m rest · controlled tempo · Moderate Hard intensity · Per side

Seated Butterfly Yoga Pose Forward Fold Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Glutes
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 3 - Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Rack Pull

3 sets x 4-5 reps
MainIntermediate1 2 Rir intensityLoad tracked
BackGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 24-5 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 34-5 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

3 sets x 6-8 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 26-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 36-8 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side

Barbell Wide-Grip Bench Press

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestBarbellBench
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Barbell Underhand Bent-Over Row

3 sets x 5-6 reps
MainIntermediate1 2 Rir intensityLoad tracked
BackBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled tempo · 1 2 Rir intensity

45-Degree Bench Reverse Hyperextension

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensity
GlutesHamstrings
Set 1 · 8-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Forward Fold Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsGlutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Week 8

Phase 2Strength BaseDeload

strength

Week 4 - Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Lower Body Strength - Posterior Chain, Quads, and Core for Hockey Prep

Monday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Sumo Deadlift

2 sets x 6 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 3 Rir intensity

Barbell Front Squat

2 sets x 6 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 6 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 3 Rir intensity

Bodyweight Bulgarian Split Squat with Chair

2 sets x 8 reps
MainIntermediate3 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · controlled tempo · 3 Rir intensity

Barbell Hip Thrust

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Week 4 - Upper Body Strength - Back, Pressing, and Trunk Stability

Upper Body Strength - Back, Pressing, and Trunk Stability

Tuesday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-15 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-15 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-15 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-15 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Standing Arms Forward to Behind-the-Neck Shoulder Mobility

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity

Suspended Row

2 sets x 8 reps
MainIntermediate3 Rir intensity
Back
Set 1 · 8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · controlled tempo · 3 Rir intensity

Dumbbell Bench Press

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Standing Two-Arm Dumbbell Shoulder Press

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Bench-Supported Dumbbell One-Arm Reverse Fly

2 sets x 10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
ShouldersDumbbell
Set 1 · 10 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 110 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
  2. Set 210 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side

Standing Single-Arm Kettlebell Side Bend

2 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Arm Crossover Stretch

2 sets x 8-12 reps
CooldownBeginnerEasy intensity
Chest
Set 1 · 8-12 reps · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · slow tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · slow tempo · Easy intensity

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 4 - Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Full Body Strength - Unilateral Drive, Hinge Power, and Rotational Core

Thursday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

W Pose against Wall

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
ShouldersChest
Set 1 · 30s-1m · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 15s rest · controlled tempo · Easy intensity

Single-Leg Step-Up on Chair

2 sets x 8 reps
MainIntermediate3 Rir intensity
QuadricepsStepBodyweight
Set 1 · 8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28 reps · 2m rest · controlled tempo · 3 Rir intensity

Barbell Romanian Deadlift

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Dumbbell Incline Alternating Press

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
ChestShouldersDumbbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Single-Arm Kettlebell Bent-Over Row

2 sets x 8 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 8 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side
  2. Set 28 reps · 1m rest · controlled tempo · 3 Rir intensity · Per side

Kettlebell Lying Woodchop

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
CoreKettlebell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Standing Wide-Stance Adductors Stretch Transverse Plane

2 sets x 20s-30s
CooldownIntermediateEasy intensity
Glutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Lying Single-Leg Hamstring Stretch Against Wall

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 4 - Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Hockey Conditioning + Mobility - Low-Impact Footwork, Core, and Recovery-Friendly Capacity

Friday55mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 10-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 210-12 reps · 15s rest · smooth tempo · Easy intensity

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity

Half-Kneeling Dynamic Weight-Bearing Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
CalvesRings
Set 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Side Step Shuffles

3 sets x 20s-25s
MainIntermediateEasy Moderate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 45s rest · smooth tempo · Easy Moderate intensity
All set details3 sets
  1. Set 120s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  2. Set 220s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  3. Set 320s-25s · 45s rest · smooth tempo · Easy Moderate intensity

Forward Backward Quick Step

3 sets x 20s-25s
MainIntermediateEasy Moderate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 45s rest · smooth tempo · Easy Moderate intensity
All set details3 sets
  1. Set 120s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  2. Set 220s-25s · 45s rest · smooth tempo · Easy Moderate intensity
  3. Set 320s-25s · 45s rest · smooth tempo · Easy Moderate intensity

Alternating Standing Knee Drive

2 sets x 8-12 reps
MainIntermediateEasy Moderate intensity
CoreQuadriceps
Set 1 · 8-12 reps · 40s rest · smooth tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-12 reps · 40s rest · smooth tempo · Easy Moderate intensity
  2. Set 28-12 reps · 40s rest · smooth tempo · Easy Moderate intensity

Bodyweight Hollow Body Hover

2 sets x 20s-25s
MainIntermediateEasy Moderate intensity
Core
Set 1 · 20s-25s · 40s rest · steady hold tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-25s · 40s rest · steady hold tempo · Easy Moderate intensity
  2. Set 220s-25s · 40s rest · steady hold tempo · Easy Moderate intensity

Forearm Side Plank Reach-Through Rotation

2 sets x 8 reps
MainIntermediateEasy Moderate intensityPer side
Core
Set 1 · 8 reps · 45s rest · controlled tempo · Easy Moderate intensity · Per side
All set details2 sets
  1. Set 18 reps · 45s rest · controlled tempo · Easy Moderate intensity · Per side
  2. Set 28 reps · 45s rest · controlled tempo · Easy Moderate intensity · Per side

Seated Butterfly Yoga Pose Forward Fold Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensity
Glutes
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity

Single-Leg Standing Calf Stretch on Step

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Calves
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow tempo · Easy intensity · Per side

Week 4 - Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Full Body Strength - Heavy Pull, Split Stance Strength, Press, and Row

Saturday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

In-Place Walking Knee Raise with Sky Reach

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full Body
Set 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · controlled tempo · Easy intensity
  2. Set 230s-1m · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 15s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · slow tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · slow tempo · Easy intensity

Barbell Rack Pull

2 sets x 6 reps
MainIntermediate3 Rir intensityLoad tracked
BackGlutesBarbell
Set 1 · 6 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26 reps · 2m rest · controlled tempo · 3 Rir intensity

Dumbbell Goblet Bulgarian Split Squat

2 sets x 8 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 8 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side
  2. Set 28 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side

Barbell Wide-Grip Bench Press

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
ChestBarbellBench
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

Barbell Underhand Bent-Over Row

2 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
BackBarbell
Set 1 · 6-8 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · 3 Rir intensity

45-Degree Bench Reverse Hyperextension

2 sets x 10 reps
MainIntermediate3 Rir intensity
GlutesHamstrings
Set 1 · 10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 210 reps · 1m rest · controlled tempo · 3 Rir intensity

Half-Kneeling Hip Flexor Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity · Per side

Two-Arm Doorway Chest Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensity
Chest
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Standing Forward Fold Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsGlutes
Set 1 · 20s-30s · 15s rest · slow tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · slow tempo · Easy intensity
  2. Set 220s-30s · 15s rest · slow tempo · Easy intensity

Week 9

Phase 3Power and Hockey EngineBaseline

power

Week 1 - Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Monday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Sumo Deadlift

3 sets x 4-5 reps
MainIntermediate3 Rir; Fast, Clean Reps intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 4-5 reps · 2m rest · explosive up, controlled down tempo · 3 Rir; Fast, Clean Reps intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · explosive up, controlled down tempo · 3 Rir; Fast, Clean Reps intensity
  2. Set 24-5 reps · 2m rest · explosive up, controlled down tempo · 3 Rir; Fast, Clean Reps intensity
  3. Set 34-5 reps · 2m rest · explosive up, controlled down tempo · 3 Rir; Fast, Clean Reps intensity

Barbell Back Squat

3 sets x 4-5 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · 2-0-explosive tempo · 3 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · 2-0-explosive tempo · 3 Rir intensity
  2. Set 24-5 reps · 2m rest · 2-0-explosive tempo · 3 Rir intensity
  3. Set 34-5 reps · 2m rest · 2-0-explosive tempo · 3 Rir intensity

Barbell Step-Up

3 sets x 4-5 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
GlutesQuadricepsBarbellStep
Set 1 · 4-5 reps · 2m rest · controlled up and down tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled up and down tempo · 3 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled up and down tempo · 3 Rir intensity · Per side
  3. Set 34-5 reps · 2m rest · controlled up and down tempo · 3 Rir intensity · Per side

Two-Hand Kettlebell Full Swing

3 sets x 6-8 reps
MainIntermediateModerate; Every Rep Sharp intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 6-8 reps · 1m rest · explosive hip snap tempo · Moderate; Every Rep Sharp intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · explosive hip snap tempo · Moderate; Every Rep Sharp intensity
  2. Set 26-8 reps · 1m rest · explosive hip snap tempo · Moderate; Every Rep Sharp intensity
  3. Set 36-8 reps · 1m rest · explosive hip snap tempo · Moderate; Every Rep Sharp intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 5-6 reps
MainIntermediateModerate; Perfect Bracing intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · slow and controlled tempo · Moderate; Perfect Bracing intensity
All set details3 sets
  1. Set 15-6 reps · 1m rest · slow and controlled tempo · Moderate; Perfect Bracing intensity
  2. Set 25-6 reps · 1m rest · slow and controlled tempo · Moderate; Perfect Bracing intensity
  3. Set 35-6 reps · 1m rest · slow and controlled tempo · Moderate; Perfect Bracing intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 1 - Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Tuesday58mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow breathing tempo · Easy intensity

Dumbbell Incline Bench Press

3 sets x 4-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 4-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset

Barbell Underhand Bent-Over Row

3 sets x 4-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackBarbell
Set 1 · 4-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset

Standing Alternating Dumbbell Shoulder Press

3 sets x 4-5 reps
SupersetIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 4-5 reps · 2m rest · fast press, controlled lower tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · fast press, controlled lower tempo · 3 Rir intensity · Superset
  2. Set 24-5 reps · 2m rest · fast press, controlled lower tempo · 3 Rir intensity · Superset
  3. Set 34-5 reps · 2m rest · fast press, controlled lower tempo · 3 Rir intensity · Superset

Two-Arm Suspension Trainer Standing Row

3 sets x 6-8 reps
SupersetIntermediate3 Rir intensity
Back
Set 1 · 6-8 reps · 2m rest · fast pull, 2-sec lower tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · fast pull, 2-sec lower tempo · 3 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · fast pull, 2-sec lower tempo · 3 Rir intensity · Superset
  3. Set 36-8 reps · 2m rest · fast pull, 2-sec lower tempo · 3 Rir intensity · Superset

Dumbbell Incline Bench Chest-Supported Lateral Raises

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Shoulder Pass Through with Towel

1 set x 6-8 reps
CooldownIntermediateEasy intensity
Shoulders
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 1 - Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Thursday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Split-Stance Romanian Deadlift

3 sets x 4-5 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
HamstringsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · 2-0-fast stand tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · 2-0-fast stand tempo · 3 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · 2-0-fast stand tempo · 3 Rir intensity · Per side
  3. Set 34-5 reps · 2m rest · 2-0-fast stand tempo · 3 Rir intensity · Per side

Dumbbell Goblet Side Lunge

3 sets x 4-5 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 4-5 reps · 2m rest · controlled out and down, strong return tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled out and down, strong return tempo · 3 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled out and down, strong return tempo · 3 Rir intensity · Per side
  3. Set 34-5 reps · 2m rest · controlled out and down, strong return tempo · 3 Rir intensity · Per side

Dumbbell Single Arm Clean and Press

3 sets x 4-5 reps
SupersetIntermediateModerate; Crisp Technique intensityPer sideLoad tracked
Full BodyDumbbell
Set 1 · 4-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate; Crisp Technique intensity · Superset · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate; Crisp Technique intensity · Superset · Per side
  2. Set 24-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate; Crisp Technique intensity · Superset · Per side
  3. Set 34-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate; Crisp Technique intensity · Superset · Per side

Single-Arm Bench-Supported Kettlebell Bent-Over Row

3 sets x 4-6 reps
SupersetIntermediate3 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 4-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 14-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset · Per side
  2. Set 24-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset · Per side
  3. Set 34-6 reps · 2m rest · fast pull, controlled lower tempo · 3 Rir intensity · Superset · Per side

Kettlebell Lying Woodchop

3 sets x 5-6 reps
MainIntermediateModerate; Controlled Rotation intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · controlled tempo · Moderate; Controlled Rotation intensity
All set details3 sets
  1. Set 15-6 reps · 1m rest · controlled tempo · Moderate; Controlled Rotation intensity
  2. Set 25-6 reps · 1m rest · controlled tempo · Moderate; Controlled Rotation intensity
  3. Set 35-6 reps · 1m rest · controlled tempo · Moderate; Controlled Rotation intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 1 - Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Friday55mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Side Step Shuffles

3 sets x 20s-25s
MainIntermediateModerate; Smooth Shift Pace intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 1m rest · quick but quiet tempo · Moderate; Smooth Shift Pace intensity
All set details3 sets
  1. Set 120s-25s · 1m rest · quick but quiet tempo · Moderate; Smooth Shift Pace intensity
  2. Set 220s-25s · 1m rest · quick but quiet tempo · Moderate; Smooth Shift Pace intensity
  3. Set 320s-25s · 1m rest · quick but quiet tempo · Moderate; Smooth Shift Pace intensity

Forward Backward Quick Step

3 sets x 20s-25s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 1m rest · quick but quiet tempo · Moderate intensity
All set details3 sets
  1. Set 120s-25s · 1m rest · quick but quiet tempo · Moderate intensity
  2. Set 220s-25s · 1m rest · quick but quiet tempo · Moderate intensity
  3. Set 320s-25s · 1m rest · quick but quiet tempo · Moderate intensity

Bodyweight Box Squat

3 sets x 6-8 reps
MainBeginnerModerate intensity
GlutesQuadricepsBoxBodyweight
Set 1 · 6-8 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
  2. Set 26-8 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
  3. Set 36-8 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity

Suspension Trainer Extended Plank

3 sets x 20s-25s
MainIntermediateModerate; Perfect Position intensity
Core
Set 1 · 20s-25s · 1m rest · steady hold tempo · Moderate; Perfect Position intensity
All set details3 sets
  1. Set 120s-25s · 1m rest · steady hold tempo · Moderate; Perfect Position intensity
  2. Set 220s-25s · 1m rest · steady hold tempo · Moderate; Perfect Position intensity
  3. Set 320s-25s · 1m rest · steady hold tempo · Moderate; Perfect Position intensity

Weighted Plate Alternating Dead Bug

3 sets x 6-8 reps
MainIntermediateModerate intensityLoad tracked
Core
Set 1 · 6-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
  2. Set 26-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
  3. Set 36-8 reps · 1m rest · slow and controlled tempo · Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 1 - Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Saturday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Front-Foot-Elevated Reverse Lunge

3 sets x 4-5 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled down, strong up tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled down, strong up tempo · 3 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled down, strong up tempo · 3 Rir intensity · Per side
  3. Set 34-5 reps · 2m rest · controlled down, strong up tempo · 3 Rir intensity · Per side

Two-Hand Kettlebell Deadlift

3 sets x 4-6 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 4-6 reps · 2m rest · controlled down, fast stand tempo · 3 Rir intensity
All set details3 sets
  1. Set 14-6 reps · 2m rest · controlled down, fast stand tempo · 3 Rir intensity
  2. Set 24-6 reps · 2m rest · controlled down, fast stand tempo · 3 Rir intensity
  3. Set 34-6 reps · 2m rest · controlled down, fast stand tempo · 3 Rir intensity

Simultaneous Dumbbell Lying on Floor Chest Press

3 sets x 4-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 4-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · controlled down, fast up tempo · 3 Rir intensity · Superset

Barbell Pendlay Row

3 sets x 4-6 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackBarbell
Set 1 · 4-6 reps · 2m rest · explosive pull, reset tempo · 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · explosive pull, reset tempo · 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · explosive pull, reset tempo · 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · explosive pull, reset tempo · 3 Rir intensity · Superset

Double Kettlebell Farmers Carry

3 sets x 25s-30s
MainIntermediateModerate; Tall Posture intensityLoad tracked
ForearmsKettlebell
Set 1 · 25s-30s · 1m rest · steady controlled walk tempo · Moderate; Tall Posture intensity
All set details3 sets
  1. Set 125s-30s · 1m rest · steady controlled walk tempo · Moderate; Tall Posture intensity
  2. Set 225s-30s · 1m rest · steady controlled walk tempo · Moderate; Tall Posture intensity
  3. Set 325s-30s · 1m rest · steady controlled walk tempo · Moderate; Tall Posture intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 10

Phase 3Power and Hockey EngineVolume

power

Week 2 - Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Monday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Sumo Deadlift

3 sets x 4-5 reps
MainIntermediate2 3 Rir; Fast, Clean Reps intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 4-5 reps · 2m rest · explosive up, controlled down tempo · 2 3 Rir; Fast, Clean Reps intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · explosive up, controlled down tempo · 2 3 Rir; Fast, Clean Reps intensity
  2. Set 24-5 reps · 2m rest · explosive up, controlled down tempo · 2 3 Rir; Fast, Clean Reps intensity
  3. Set 34-5 reps · 2m rest · explosive up, controlled down tempo · 2 3 Rir; Fast, Clean Reps intensity

Barbell Back Squat

3 sets x 4-6 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-6 reps · 2m rest · 2-0-explosive tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 14-6 reps · 2m rest · 2-0-explosive tempo · 2 3 Rir intensity
  2. Set 24-6 reps · 2m rest · 2-0-explosive tempo · 2 3 Rir intensity
  3. Set 34-6 reps · 2m rest · 2-0-explosive tempo · 2 3 Rir intensity

Barbell Step-Up

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
GlutesQuadricepsBarbellStep
Set 1 · 5-6 reps · 2m rest · controlled up and down tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled up and down tempo · 2 3 Rir intensity · Per side
  2. Set 25-6 reps · 2m rest · controlled up and down tempo · 2 3 Rir intensity · Per side
  3. Set 35-6 reps · 2m rest · controlled up and down tempo · 2 3 Rir intensity · Per side

Two-Hand Kettlebell Full Swing

3 sets x 8-10 reps
MainIntermediateModerate intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 8-10 reps · 1m rest · explosive hip snap tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · explosive hip snap tempo · Moderate intensity
  2. Set 28-10 reps · 1m rest · explosive hip snap tempo · Moderate intensity
  3. Set 38-10 reps · 1m rest · explosive hip snap tempo · Moderate intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 6-8 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 6-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
  2. Set 26-8 reps · 1m rest · slow and controlled tempo · Moderate intensity
  3. Set 36-8 reps · 1m rest · slow and controlled tempo · Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 2 - Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Tuesday58mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow breathing tempo · Easy intensity

Dumbbell Incline Bench Press

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 4-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset

Barbell Underhand Bent-Over Row

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackBarbell
Set 1 · 4-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset

Standing Alternating Dumbbell Shoulder Press

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 4-6 reps · 2m rest · fast press, controlled lower tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · fast press, controlled lower tempo · 2 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · fast press, controlled lower tempo · 2 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · fast press, controlled lower tempo · 2 3 Rir intensity · Superset

Two-Arm Suspension Trainer Standing Row

3 sets x 8-10 reps
SupersetIntermediate2 3 Rir intensity
Back
Set 1 · 8-10 reps · 2m rest · fast pull, 2-sec lower tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · fast pull, 2-sec lower tempo · 2 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · fast pull, 2-sec lower tempo · 2 3 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · fast pull, 2-sec lower tempo · 2 3 Rir intensity · Superset

Dumbbell Incline Bench Chest-Supported Lateral Raises

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Shoulder Pass Through with Towel

1 set x 6-8 reps
CooldownIntermediateEasy intensity
Shoulders
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 2 - Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Thursday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Split-Stance Romanian Deadlift

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
HamstringsGlutesBarbell
Set 1 · 5-6 reps · 2m rest · 2-0-fast stand tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-0-fast stand tempo · 2 3 Rir intensity · Per side
  2. Set 25-6 reps · 2m rest · 2-0-fast stand tempo · 2 3 Rir intensity · Per side
  3. Set 35-6 reps · 2m rest · 2-0-fast stand tempo · 2 3 Rir intensity · Per side

Dumbbell Goblet Side Lunge

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 5-6 reps · 2m rest · controlled out and down, strong return tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled out and down, strong return tempo · 2 3 Rir intensity · Per side
  2. Set 25-6 reps · 2m rest · controlled out and down, strong return tempo · 2 3 Rir intensity · Per side
  3. Set 35-6 reps · 2m rest · controlled out and down, strong return tempo · 2 3 Rir intensity · Per side

Dumbbell Single Arm Clean and Press

3 sets x 5-6 reps
SupersetIntermediateModerate intensityPer sideLoad tracked
Full BodyDumbbell
Set 1 · 5-6 reps · 2m rest · explosive clean, controlled press tempo · Moderate intensity · Superset · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · explosive clean, controlled press tempo · Moderate intensity · Superset · Per side
  2. Set 25-6 reps · 2m rest · explosive clean, controlled press tempo · Moderate intensity · Superset · Per side
  3. Set 35-6 reps · 2m rest · explosive clean, controlled press tempo · Moderate intensity · Superset · Per side

Single-Arm Bench-Supported Kettlebell Bent-Over Row

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 4-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 14-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset · Per side
  2. Set 24-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset · Per side
  3. Set 34-6 reps · 2m rest · fast pull, controlled lower tempo · 2 3 Rir intensity · Superset · Per side

Kettlebell Lying Woodchop

3 sets x 6-8 reps
MainIntermediateModerate intensityLoad tracked
CoreKettlebell
Set 1 · 6-8 reps · 1m rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · controlled tempo · Moderate intensity
  2. Set 26-8 reps · 1m rest · controlled tempo · Moderate intensity
  3. Set 36-8 reps · 1m rest · controlled tempo · Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 2 - Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Friday55mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Side Step Shuffles

4 sets x 25s-30s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick but quiet tempo · Moderate intensity
All set details4 sets
  1. Set 125s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  2. Set 225s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  3. Set 325s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  4. Set 425s-30s · 1m rest · quick but quiet tempo · Moderate intensity

Forward Backward Quick Step

4 sets x 25s-30s
MainIntermediateModerate intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick but quiet tempo · Moderate intensity
All set details4 sets
  1. Set 125s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  2. Set 225s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  3. Set 325s-30s · 1m rest · quick but quiet tempo · Moderate intensity
  4. Set 425s-30s · 1m rest · quick but quiet tempo · Moderate intensity

Bodyweight Box Squat

3 sets x 8-10 reps
MainBeginnerModerate intensity
GlutesQuadricepsBoxBodyweight
Set 1 · 8-10 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
  2. Set 28-10 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity
  3. Set 38-10 reps · 1m rest · 2-1-fast stand tempo · Moderate intensity

Suspension Trainer Extended Plank

3 sets x 25s-30s
MainIntermediateModerate intensity
Core
Set 1 · 25s-30s · 1m rest · steady hold tempo · Moderate intensity
All set details3 sets
  1. Set 125s-30s · 1m rest · steady hold tempo · Moderate intensity
  2. Set 225s-30s · 1m rest · steady hold tempo · Moderate intensity
  3. Set 325s-30s · 1m rest · steady hold tempo · Moderate intensity

Weighted Plate Alternating Dead Bug

3 sets x 8-10 reps
MainIntermediateModerate intensityLoad tracked
Core
Set 1 · 8-10 reps · 1m rest · slow and controlled tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · slow and controlled tempo · Moderate intensity
  2. Set 28-10 reps · 1m rest · slow and controlled tempo · Moderate intensity
  3. Set 38-10 reps · 1m rest · slow and controlled tempo · Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 2 - Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Saturday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Front-Foot-Elevated Reverse Lunge

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesBarbell
Set 1 · 5-6 reps · 2m rest · controlled down, strong up tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled down, strong up tempo · 2 3 Rir intensity · Per side
  2. Set 25-6 reps · 2m rest · controlled down, strong up tempo · 2 3 Rir intensity · Per side
  3. Set 35-6 reps · 2m rest · controlled down, strong up tempo · 2 3 Rir intensity · Per side

Two-Hand Kettlebell Deadlift

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 5-6 reps · 2m rest · controlled down, fast stand tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · controlled down, fast stand tempo · 2 3 Rir intensity
  2. Set 25-6 reps · 2m rest · controlled down, fast stand tempo · 2 3 Rir intensity
  3. Set 35-6 reps · 2m rest · controlled down, fast stand tempo · 2 3 Rir intensity

Simultaneous Dumbbell Lying on Floor Chest Press

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 4-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · controlled down, fast up tempo · 2 3 Rir intensity · Superset

Barbell Pendlay Row

3 sets x 4-6 reps
SupersetIntermediate2 3 Rir intensityLoad tracked
BackBarbell
Set 1 · 4-6 reps · 2m rest · explosive pull, reset tempo · 2 3 Rir intensity · Superset
All set details3 sets
  1. Set 14-6 reps · 2m rest · explosive pull, reset tempo · 2 3 Rir intensity · Superset
  2. Set 24-6 reps · 2m rest · explosive pull, reset tempo · 2 3 Rir intensity · Superset
  3. Set 34-6 reps · 2m rest · explosive pull, reset tempo · 2 3 Rir intensity · Superset

Double Kettlebell Farmers Carry

3 sets x 30s-35s
MainIntermediateModerate intensityLoad tracked
ForearmsKettlebell
Set 1 · 30s-35s · 1m rest · steady controlled walk tempo · Moderate intensity
All set details3 sets
  1. Set 130s-35s · 1m rest · steady controlled walk tempo · Moderate intensity
  2. Set 230s-35s · 1m rest · steady controlled walk tempo · Moderate intensity
  3. Set 330s-35s · 1m rest · steady controlled walk tempo · Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 11

Phase 3Power and Hockey EngineIntensity

power

Week 3 - Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Monday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Sumo Deadlift

3 sets x 3-4 reps
MainIntermediate2 Rir; No Grinding intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 3-4 reps · 2m rest · explosive up, controlled down tempo · 2 Rir; No Grinding intensity
All set details3 sets
  1. Set 13-4 reps · 2m rest · explosive up, controlled down tempo · 2 Rir; No Grinding intensity
  2. Set 23-4 reps · 2m rest · explosive up, controlled down tempo · 2 Rir; No Grinding intensity
  3. Set 33-4 reps · 2m rest · explosive up, controlled down tempo · 2 Rir; No Grinding intensity

Barbell Back Squat

3 sets x 3-4 reps
MainIntermediate2 Rir; No Grinder intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 3-4 reps · 2m rest · 2-0-explosive tempo · 2 Rir; No Grinder intensity
All set details3 sets
  1. Set 13-4 reps · 2m rest · 2-0-explosive tempo · 2 Rir; No Grinder intensity
  2. Set 23-4 reps · 2m rest · 2-0-explosive tempo · 2 Rir; No Grinder intensity
  3. Set 33-4 reps · 2m rest · 2-0-explosive tempo · 2 Rir; No Grinder intensity

Barbell Step-Up

3 sets x 4-5 reps
MainIntermediate2 Rir; Stable Foot Contact intensityPer sideLoad tracked
GlutesQuadricepsBarbellStep
Set 1 · 4-5 reps · 2m rest · strong up, controlled down tempo · 2 Rir; Stable Foot Contact intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · strong up, controlled down tempo · 2 Rir; Stable Foot Contact intensity · Per side
  2. Set 24-5 reps · 2m rest · strong up, controlled down tempo · 2 Rir; Stable Foot Contact intensity · Per side
  3. Set 34-5 reps · 2m rest · strong up, controlled down tempo · 2 Rir; Stable Foot Contact intensity · Per side

Two-Hand Kettlebell Full Swing

3 sets x 6-8 reps
MainIntermediateModerate High; Stop Before Speed Drops intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 6-8 reps · 2m rest · explosive hip snap tempo · Moderate High; Stop Before Speed Drops intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · explosive hip snap tempo · Moderate High; Stop Before Speed Drops intensity
  2. Set 26-8 reps · 2m rest · explosive hip snap tempo · Moderate High; Stop Before Speed Drops intensity
  3. Set 36-8 reps · 2m rest · explosive hip snap tempo · Moderate High; Stop Before Speed Drops intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

3 sets x 5-6 reps
MainIntermediateModerate High; No Back Arch intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
All set details3 sets
  1. Set 15-6 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
  2. Set 25-6 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
  3. Set 35-6 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Tuesday58mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow breathing tempo · Easy intensity

Dumbbell Incline Bench Press

3 sets x 4-5 reps
SupersetIntermediate2 Rir; No Shoulder Discomfort intensityLoad tracked
ChestDumbbellBench
Set 1 · 4-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
  2. Set 24-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir; No Shoulder Discomfort intensity · Superset
  3. Set 34-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir; No Shoulder Discomfort intensity · Superset

Barbell Underhand Bent-Over Row

3 sets x 4-5 reps
SupersetIntermediate2 Rir; Torso Stays Still intensityLoad tracked
BackBarbell
Set 1 · 4-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir; Torso Stays Still intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir; Torso Stays Still intensity · Superset
  2. Set 24-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir; Torso Stays Still intensity · Superset
  3. Set 34-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir; Torso Stays Still intensity · Superset

Standing Alternating Dumbbell Shoulder Press

3 sets x 4-5 reps
SupersetIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 4-5 reps · 2m rest · fast press, controlled lower tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · fast press, controlled lower tempo · 2 Rir intensity · Superset
  2. Set 24-5 reps · 2m rest · fast press, controlled lower tempo · 2 Rir intensity · Superset
  3. Set 34-5 reps · 2m rest · fast press, controlled lower tempo · 2 Rir intensity · Superset

Two-Arm Suspension Trainer Standing Row

3 sets x 6-8 reps
SupersetIntermediate2 Rir; Steeper Body Angle If Crisp intensity
Back
Set 1 · 6-8 reps · 2m rest · fast pull, 2-sec lower tempo · 2 Rir; Steeper Body Angle If Crisp intensity · Superset
All set details3 sets
  1. Set 16-8 reps · 2m rest · fast pull, 2-sec lower tempo · 2 Rir; Steeper Body Angle If Crisp intensity · Superset
  2. Set 26-8 reps · 2m rest · fast pull, 2-sec lower tempo · 2 Rir; Steeper Body Angle If Crisp intensity · Superset
  3. Set 36-8 reps · 2m rest · fast pull, 2-sec lower tempo · 2 Rir; Steeper Body Angle If Crisp intensity · Superset

Dumbbell Incline Bench Chest-Supported Lateral Raises

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Shoulder Pass Through with Towel

1 set x 6-8 reps
CooldownIntermediateEasy intensity
Shoulders
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Thursday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Split-Stance Romanian Deadlift

3 sets x 4-5 reps
MainIntermediate2 Rir; Square Hips intensityPer sideLoad tracked
HamstringsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · 2-0-fast stand tempo · 2 Rir; Square Hips intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · 2-0-fast stand tempo · 2 Rir; Square Hips intensity · Per side
  2. Set 24-5 reps · 2m rest · 2-0-fast stand tempo · 2 Rir; Square Hips intensity · Per side
  3. Set 34-5 reps · 2m rest · 2-0-fast stand tempo · 2 Rir; Square Hips intensity · Per side

Dumbbell Goblet Side Lunge

3 sets x 4-5 reps
MainIntermediate2 Rir; Smooth Lateral Push intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 4-5 reps · 2m rest · controlled out and down, strong return tempo · 2 Rir; Smooth Lateral Push intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled out and down, strong return tempo · 2 Rir; Smooth Lateral Push intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled out and down, strong return tempo · 2 Rir; Smooth Lateral Push intensity · Per side
  3. Set 34-5 reps · 2m rest · controlled out and down, strong return tempo · 2 Rir; Smooth Lateral Push intensity · Per side

Dumbbell Single Arm Clean and Press

3 sets x 4-5 reps
SupersetIntermediateModerate High; No Sloppy Catches intensityPer sideLoad tracked
Full BodyDumbbell
Set 1 · 4-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate High; No Sloppy Catches intensity · Superset · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate High; No Sloppy Catches intensity · Superset · Per side
  2. Set 24-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate High; No Sloppy Catches intensity · Superset · Per side
  3. Set 34-5 reps · 2m rest · explosive clean, controlled press tempo · Moderate High; No Sloppy Catches intensity · Superset · Per side

Single-Arm Bench-Supported Kettlebell Bent-Over Row

3 sets x 4-5 reps
SupersetIntermediate2 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 4-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir intensity · Superset · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir intensity · Superset · Per side
  2. Set 24-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir intensity · Superset · Per side
  3. Set 34-5 reps · 2m rest · fast pull, controlled lower tempo · 2 Rir intensity · Superset · Per side

Kettlebell Lying Woodchop

3 sets x 5-6 reps
MainIntermediateModerate High; No Hip Shift intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · controlled tempo · Moderate High; No Hip Shift intensity
All set details3 sets
  1. Set 15-6 reps · 1m rest · controlled tempo · Moderate High; No Hip Shift intensity
  2. Set 25-6 reps · 1m rest · controlled tempo · Moderate High; No Hip Shift intensity
  3. Set 35-6 reps · 1m rest · controlled tempo · Moderate High; No Hip Shift intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Friday55mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Side Step Shuffles

3 sets x 25s-30s
MainIntermediateModerate High; Stay Pain Free intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick but quiet tempo · Moderate High; Stay Pain Free intensity
All set details3 sets
  1. Set 125s-30s · 1m rest · quick but quiet tempo · Moderate High; Stay Pain Free intensity
  2. Set 225s-30s · 1m rest · quick but quiet tempo · Moderate High; Stay Pain Free intensity
  3. Set 325s-30s · 1m rest · quick but quiet tempo · Moderate High; Stay Pain Free intensity

Forward Backward Quick Step

3 sets x 25s-30s
MainIntermediateModerate High; No Pain intensity
QuadricepsGlutesStep
Set 1 · 25s-30s · 1m rest · quick but quiet tempo · Moderate High; No Pain intensity
All set details3 sets
  1. Set 125s-30s · 1m rest · quick but quiet tempo · Moderate High; No Pain intensity
  2. Set 225s-30s · 1m rest · quick but quiet tempo · Moderate High; No Pain intensity
  3. Set 325s-30s · 1m rest · quick but quiet tempo · Moderate High; No Pain intensity

Bodyweight Box Squat

3 sets x 6-8 reps
MainBeginnerModerate High; Crisp Stands intensity
GlutesQuadricepsBoxBodyweight
Set 1 · 6-8 reps · 2m rest · 2-1-fast stand tempo · Moderate High; Crisp Stands intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-fast stand tempo · Moderate High; Crisp Stands intensity
  2. Set 26-8 reps · 2m rest · 2-1-fast stand tempo · Moderate High; Crisp Stands intensity
  3. Set 36-8 reps · 2m rest · 2-1-fast stand tempo · Moderate High; Crisp Stands intensity

Suspension Trainer Extended Plank

3 sets x 20s-25s
MainIntermediateModerate High; No Lumbar Sag intensity
Core
Set 1 · 20s-25s · 1m rest · steady hold tempo · Moderate High; No Lumbar Sag intensity
All set details3 sets
  1. Set 120s-25s · 1m rest · steady hold tempo · Moderate High; No Lumbar Sag intensity
  2. Set 220s-25s · 1m rest · steady hold tempo · Moderate High; No Lumbar Sag intensity
  3. Set 320s-25s · 1m rest · steady hold tempo · Moderate High; No Lumbar Sag intensity

Weighted Plate Alternating Dead Bug

3 sets x 6-8 reps
MainIntermediateModerate High; No Back Arch intensityLoad tracked
Core
Set 1 · 6-8 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
  2. Set 26-8 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity
  3. Set 36-8 reps · 1m rest · slow and controlled tempo · Moderate High; No Back Arch intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Saturday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Front-Foot-Elevated Reverse Lunge

3 sets x 4-5 reps
MainIntermediate2 Rir; Stable Front Foot intensityPer sideLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled down, strong up tempo · 2 Rir; Stable Front Foot intensity · Per side
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled down, strong up tempo · 2 Rir; Stable Front Foot intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled down, strong up tempo · 2 Rir; Stable Front Foot intensity · Per side
  3. Set 34-5 reps · 2m rest · controlled down, strong up tempo · 2 Rir; Stable Front Foot intensity · Per side

Two-Hand Kettlebell Deadlift

3 sets x 4-5 reps
MainIntermediate2 Rir; Crisp Hinge intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 4-5 reps · 2m rest · controlled down, fast stand tempo · 2 Rir; Crisp Hinge intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled down, fast stand tempo · 2 Rir; Crisp Hinge intensity
  2. Set 24-5 reps · 2m rest · controlled down, fast stand tempo · 2 Rir; Crisp Hinge intensity
  3. Set 34-5 reps · 2m rest · controlled down, fast stand tempo · 2 Rir; Crisp Hinge intensity

Simultaneous Dumbbell Lying on Floor Chest Press

3 sets x 4-5 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 4-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir intensity · Superset
  2. Set 24-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir intensity · Superset
  3. Set 34-5 reps · 2m rest · controlled down, fast up tempo · 2 Rir intensity · Superset

Barbell Pendlay Row

3 sets x 4-5 reps
SupersetIntermediate2 Rir; Perfect Reset intensityLoad tracked
BackBarbell
Set 1 · 4-5 reps · 2m rest · explosive pull, reset tempo · 2 Rir; Perfect Reset intensity · Superset
All set details3 sets
  1. Set 14-5 reps · 2m rest · explosive pull, reset tempo · 2 Rir; Perfect Reset intensity · Superset
  2. Set 24-5 reps · 2m rest · explosive pull, reset tempo · 2 Rir; Perfect Reset intensity · Superset
  3. Set 34-5 reps · 2m rest · explosive pull, reset tempo · 2 Rir; Perfect Reset intensity · Superset

Double Kettlebell Farmers Carry

3 sets x 25s-30s
MainIntermediateModerate High; No Leaning intensityLoad tracked
ForearmsKettlebell
Set 1 · 25s-30s · 2m rest · steady controlled walk tempo · Moderate High; No Leaning intensity
All set details3 sets
  1. Set 125s-30s · 2m rest · steady controlled walk tempo · Moderate High; No Leaning intensity
  2. Set 225s-30s · 2m rest · steady controlled walk tempo · Moderate High; No Leaning intensity
  3. Set 325s-30s · 2m rest · steady controlled walk tempo · Moderate High; No Leaning intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 12

Phase 3Power and Hockey EngineDeload

power

Week 4 - Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Lower-Body Power — posterior chain, squat strength, and low-impact hockey movement

Monday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Sumo Deadlift

2 sets x 4-5 reps
MainIntermediate4 Rir; Refresh intensityLoad tracked
GlutesHamstringsBarbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir; Refresh intensity
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir; Refresh intensity
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir; Refresh intensity

Barbell Back Squat

2 sets x 4-5 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir intensity

Barbell Step-Up

2 sets x 4-5 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
GlutesQuadricepsBarbellStep
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side

Two-Hand Kettlebell Full Swing

2 sets x 6-8 reps
MainIntermediateEasy Moderate intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 6-8 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity
  2. Set 26-8 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity

Two-Hand Kettlebell Hold Alternating Leg Dead Bug

2 sets x 5-6 reps
MainIntermediateEasy intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 1m rest · slow and controlled tempo · Easy intensity
  2. Set 25-6 reps · 1m rest · slow and controlled tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Upper-Body Strength and Power — pressing, pulling, and shoulder durability

Tuesday58mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Cat Cow Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow breathing tempo · Easy intensity

Dumbbell Incline Bench Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 5-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset

Barbell Underhand Bent-Over Row

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
BackBarbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset

Standing Alternating Dumbbell Shoulder Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset

Two-Arm Suspension Trainer Standing Row

2 sets x 6-8 reps
SupersetIntermediate4 Rir intensity
Back
Set 1 · 6-8 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
  2. Set 26-8 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset

Dumbbell Incline Bench Chest-Supported Lateral Raises

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 1m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 4 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 4 Rir intensity

Shoulder Pass Through with Towel

1 set x 6-8 reps
CooldownIntermediateEasy intensity
Shoulders
Set 1 · 6-8 reps · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Full-Body Hockey Power — unilateral lower body, rotational core, and athletic upper-body force

Thursday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Split-Stance Romanian Deadlift

2 sets x 4-5 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
HamstringsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side

Dumbbell Goblet Side Lunge

2 sets x 4-5 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsGlutesDumbbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side

Dumbbell Single Arm Clean and Press

2 sets x 4-5 reps
SupersetIntermediateEasy Moderate intensityPer sideLoad tracked
Full BodyDumbbell
Set 1 · 4-5 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity · Superset · Per side
All set details2 sets
  1. Set 14-5 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity · Superset · Per side
  2. Set 24-5 reps · 2m rest · crisp and controlled tempo · Easy Moderate intensity · Superset · Per side

Single-Arm Bench-Supported Kettlebell Bent-Over Row

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityPer sideLoad tracked
BackKettlebell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset · Per side
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset · Per side
  2. Set 25-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset · Per side

Kettlebell Lying Woodchop

2 sets x 5-6 reps
MainIntermediateEasy intensityLoad tracked
CoreKettlebell
Set 1 · 5-6 reps · 1m rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 15-6 reps · 1m rest · controlled tempo · Easy intensity
  2. Set 25-6 reps · 1m rest · controlled tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Hockey Conditioning and Mobility — low-impact shift intervals, hips, and trunk control

Friday55mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Side Step Shuffles

2 sets x 20s-25s
MainIntermediateEasy Moderate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity
  2. Set 220s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity

Forward Backward Quick Step

2 sets x 20s-25s
MainIntermediateEasy Moderate intensity
QuadricepsGlutesStep
Set 1 · 20s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity
  2. Set 220s-25s · 1m rest · smooth and quiet tempo · Easy Moderate intensity

Bodyweight Box Squat

2 sets x 6-8 reps
MainBeginnerEasy intensity
GlutesQuadricepsBoxBodyweight
Set 1 · 6-8 reps · 2m rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 2m rest · controlled tempo · Easy intensity

Suspension Trainer Extended Plank

2 sets x 20s-25s
MainIntermediateEasy intensity
Core
Set 1 · 20s-25s · 1m rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-25s · 1m rest · steady hold tempo · Easy intensity
  2. Set 220s-25s · 1m rest · steady hold tempo · Easy intensity

Weighted Plate Alternating Dead Bug

2 sets x 6-8 reps
MainIntermediateEasy intensityLoad tracked
Core
Set 1 · 6-8 reps · 1m rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 1m rest · slow and controlled tempo · Easy intensity
  2. Set 26-8 reps · 1m rest · slow and controlled tempo · Easy intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Full-Body Strength — unilateral legs, pushing, pulling, carries, and resilient trunk stiffness

Saturday60mHomeStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Seated Supported 90/90 Hip Switch

2 sets x 6-8 reps
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Calves
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Front-Foot-Elevated Reverse Lunge

2 sets x 4-5 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsGlutesBarbell
Set 1 · 4-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 14-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side
  2. Set 24-5 reps · 2m rest · controlled tempo · 4 Rir intensity · Per side

Two-Hand Kettlebell Deadlift

2 sets x 4-6 reps
MainIntermediate4 Rir intensityLoad tracked
GlutesHamstringsKettlebell
Set 1 · 4-6 reps · 2m rest · controlled tempo · 4 Rir intensity
All set details2 sets
  1. Set 14-6 reps · 2m rest · controlled tempo · 4 Rir intensity
  2. Set 24-6 reps · 2m rest · controlled tempo · 4 Rir intensity

Simultaneous Dumbbell Lying on Floor Chest Press

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
ChestDumbbell
Set 1 · 5-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · controlled tempo · 4 Rir intensity · Superset

Barbell Pendlay Row

2 sets x 5-6 reps
SupersetIntermediate4 Rir intensityLoad tracked
BackBarbell
Set 1 · 5-6 reps · 2m rest · controlled reset tempo · 4 Rir intensity · Superset
All set details2 sets
  1. Set 15-6 reps · 2m rest · controlled reset tempo · 4 Rir intensity · Superset
  2. Set 25-6 reps · 2m rest · controlled reset tempo · 4 Rir intensity · Superset

Double Kettlebell Farmers Carry

2 sets x 20s-25s
MainIntermediateEasy Moderate intensityLoad tracked
ForearmsKettlebell
Set 1 · 20s-25s · 2m rest · steady controlled walk tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-25s · 2m rest · steady controlled walk tempo · Easy Moderate intensity
  2. Set 220s-25s · 2m rest · steady controlled walk tempo · Easy Moderate intensity

Side-Lying Brettzel Stretch

1 set x 30s-45s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 30s-45s · 15s rest · slow breathing tempo · Easy intensity · Per side

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Side-Lying Brettzel Stretch

28 appearances - Weeks 5-12

28
Phase 2Weeks 5-8Phase 3Weeks 9-12

2 sets x 25s-35s -> 1 set x 30s-45s

CooldownFull BodySet 1 · 25s-35s · 15s rest · slow tempo · Easy intensity · Per side

Seated Supported 90/90 Hip Switch

24 appearances - Weeks 5-12

24
Phase 2Weeks 5-8Phase 3Weeks 9-12

2 sets x 6-8 reps -> 1 set x 6-8 reps

WarmupGlutesSet 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Reach-Under T-Spine Rotation Mobility

17 appearances - Weeks 1-4

17
Phase 1Weeks 1-4

2 sets x 6-8 reps -> 2 sets x 5-6 reps

WarmupBackSet 1 · 6-8 reps · 15s rest · controlled tempo · Easy intensity · Per side

Standing Supported Single-Leg Side-to-Side Leg Swing

17 appearances - Weeks 1-8

17
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 8-10 reps

WarmupGlutesSet 1 · 8-10 reps · 15s rest · controlled tempo · Easy intensity · Per side

Single-Side Low Lunge to Hamstring Stretch

16 appearances - Weeks 9-12

16
Phase 3Weeks 9-12

1 set x 40s-1m -> 1 set x 45s-1m

CooldownHamstringsQuadricepsRingsSet 1 · 40s-1m · 15s rest · slow breathing tempo · Easy intensity

Standing Bodyweight Ankle Dorsiflexion

16 appearances - Weeks 9-12

16
Phase 3Weeks 9-12

2 sets x 8-10 reps

WarmupCalvesSet 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity

Barbell Underhand Bent-Over Row

12 appearances - Weeks 1-12

12
Phase 1Weeks 1-4Phase 2Weeks 5-8Phase 3Weeks 9-12

3 sets x 8-10 reps -> 3 sets x 9-11 reps -> 4 sets x 8-10 reps

MainBackBarbellSet 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

In-Place Walking Knee Raise with Sky Reach

12 appearances - Weeks 5-8

12
Phase 2Weeks 5-8

2 sets x 30s-1m

WarmupFull BodySet 1 · 30s-1m · 20s rest · controlled tempo · Easy intensity

Forward Backward Quick Step

11 appearances - Weeks 1-3, 5-12

11
Phase 1Weeks 1-3Phase 2Weeks 5-8Phase 3Weeks 9-12

4 sets x 20s-25s -> 4 sets x 25s-30s -> 5 sets x 20s-25s

MainQuadricepsGlutesCalvesStepSet 1 · 20s-25s · 40s rest · quick but smooth tempo · Moderate intensity

Standing Single-Leg Gastrocnemius Calf Stretch on Bench

11 appearances - Weeks 1-4

11
Phase 1Weeks 1-4

2 sets x 20s-30s -> 2 sets x 25s-35s

CooldownCalvesSet 1 · 20s-30s · 15s rest · steady tempo · Easy intensity · Per side

105 additional exercises appear in this shared plan.