Hockey Workout #2

This workout focuses on explosiveness, leg strength, and conditioning.

Running

Run two miles nonstop. Push harder than normal. Take what you know you can run two minutes in, and beat that time. If using treadmill, take your jogging speed and add 1-3 mph on top of it.

Cycle One (x3)

-One and One Quarter Barbell Squats: Do a full squat, raise one quarter of the way up, go back down, then go all the way up. (x10)

-One Leg Russian Deadlifts with Dumbbells: On one leg with dumbbell in opposite hand, bend leg while holding dumbbell close to the ground. Extend leg, and as you do it, bring the dumbbell above your head, then go back down. (x8 each side)

Cycle Two (x3)

-Lat crossover box step ups: Get plyo box. Place barbell on shoulders. Standing horizontally from the box, lunge onto box, then step off. Accentuate stride.  (x15 each side)

-Plyo Box Jumps: Place plyo box in front of you, then jump onto it. (x10)

Cycle Three (x3)

-Russian Twists (30 seconds)

-Stability Ball Crunches: With exercise ball, place feet on ground, small of back on ball, and lean back. Do full crunch, then twist to the left then to the right, then go back down. (x10)

-Side Planks: Laying on side, push up into side plank position, hold for 10 seconds, then go back down. (x6 each side)

Cycle Four (x2)

-Single Leg Wall Sits: Wall sit with one leg on the ground, one leg off. Deep bend. Leg should be >90degrees in relation to ground. With medicine ball, rotate side to side. (Hold for 20 seconds each side)

-Pull-ups: Do full pull-ups to failure. Make sure you go all the way down after each rep.