Workout Wisdom #4
This week we are giving you a little bit of everything. Obviously, lower body is tremendously important for hockey players, so we have a leg and glute workout, along with a combo/running workout and then a full body workout. You can alternate days, with the running/combo every-other day, or if you are feeling adventurous you can do one of the workouts in the morning and the running in the afternoon – or vice versa. Don’t overdo it, though. We have no idea when we will be getting back on the ice. You don’t want to peak during quarantine. You want to peak for tryouts or training camp!
Leg & Glute Workout
Two sets of four exercises each. Rest 30 seconds to 1 minute between exercises. After completing all the exercises in the first set, move on to the second. These can be done with bodyweight alone or with weights, etc. Perform each set three or four times.
Always WARM-UP first!
Portions of these workouts courtesy of The Training House.
Set 1: Repeat 3-4 Times
1. Front to Back Lunges x 12/12
2. Jumping Jack Squats x 20
3. Lateral Lunges x 12/12
4. Single Leg Bridges x 15/15 (elevate legs to make more difficult)
Set 2: Repeat 3-4 Times
1. Sumo Squat x 15 and Sumo Squat Hold on Tip Toes x 30 sec.
2. Single Leg RDL into Forward Lunge x 12/12
3. Prisoner Squats x 20
4. Leg Bridges x 20 (elevate legs to make more difficult)
FINISHER: 2 minute wall sit
Combo Workout
3 ROUNDS:
· Jog 30 seconds
· Walk 30 seconds
· Sprint/best pace for 30 seconds
· Walk 30 seconds
· Air Squats 30 Seconds
Complete all four rounds then move on to the next.
2 ROUNDS:
· Jog 30 seconds
· Walk 30 seconds
· Sprint/best pace for 45 seconds
· Walk 45 Seconds
· High Plank 30 seconds
Complete all four rounds then move on to the next.
2 ROUNDS:
· Sprint/best pace 45 seconds
· Walk 45 seconds
· Sprint/best pace 30 seconds
· Walk 45 seconds
· Sprint 20 seconds
· Walk 45 seconds
· Sprint 15 seconds
· Walk/cool down 1 minute
Full-Body Workout
3 Rounds – complete all three them move on to the next group
· A. Alternating reverse lunges x 15/15
· B. Pushups w/ shoulder taps x 15
· C. Jumping Jacks x 60 sec
· D. Rest 1 minute
3 Rounds – complete all three them move on to the next group
· A. Squats x 20
· B. Robots x 15
· C. Burpees x 60 seconds
· D. Rest 1 minute
3 Rounds – complete all three them move on to the next group
· A. Rotation pushups x 20
· B. Leg Bridges x 20
· C. Mountain climbers x 60 sec
· D. Rest 1 minute
3 Rounds -– complete all three them move on to the next group
· A. Squat to alternating high knees x 12/12
· B. Y-handcuffs x 12
· C. Russian twists x 60 sec
· D. Rest 1 minute