Exercise library

ADAPTED from HockeyTraining.com In-Season Domination 26, pages 6 & 8 (Phase 1, Week 1). Our reduction/combination — not directly prescribed by HockeyTraining.com. All sets/reps editable.

• Dynamic warmup1 × 5-8 min
• Sled sprint or band-resisted broad jump3 × 10 yd
• 5-0-5 lateral crossover starts2 × 1 each side
• Single-leg hip lift2 × 8 each side
• Trap bar deadlift3 × 5 controlled
• Box squat jumps2 × 5
• Lateral miniband walk2 × 8 each side
• DB bench press
  HOLD
  2 × 5
• Half-kneeling single-arm cable row
  HOLD
  2 × 5 each side
• Hanging knee raises
  HOLD
  2 × 8-12
• Cooldown1 × 5 min

ADAPTED from HockeyTraining.com In-Season Domination 26, pages 7 & 9 (Week 1). Original reps may differ — our reduction/combination, all editable.

• Dynamic warmup1 × 5-8 min
• Dumbbell squat with eccentric drop2 × 5
• Heavy sled push
  HOLD
  2 × 10 yd
• Elevated goblet squat2 × 6
• Med ball alternating split squat jump2 × 5 each side
• Two-leg hip lift with plate pullover
  HOLD
  2 × 8
• Lateral miniband walk2 × 8 each side
• Single-arm incline DB bench press
  HOLD
  2 × 5 each side
• Chin-ups
  HOLD
  2 × 5
• Tall-kneeling anti-rotation press2 × 8 each side
• Cooldown1 × 5 min

Parent-created light primer used when a game is the next day. Not a vendor workout.

• Dynamic warmup1 × 5-8 min
• Lateral miniband walk1 × 8 each side
• Box squat jumps1 × 3 easy
• 5-0-5 lateral crossover starts1 × 1 each side, 80%
• Single-leg hip lift1 × 8 each side
• Cooldown1 × 5 min

OPTIONAL parent-created supplement — not the vendor's workout.

• Ankle & hip mobility1 × 5 min
• Bodyweight split squats2 × 8 each leg
• Glute bridges2 × 10
• Reverse crunches2 × 8
• Light band rows
  HOLD
  2 × 10
• Easy stretching1 × 5 min

Family AM routine. Time blocks are guides, not guarantees. Only on recovered, non-gym days.

• Kids Speed Routine (HockeyTraining app) — 9 minutes1 × 9 min
• Push-ups
  HOLD
  2 × 10-15
• Pull-ups
  HOLD
  2 × 4-6
• Seated neutral-grip DB shoulder press
  HOLD
  2 × 10-15 (2-5 lb)
• Hanging knee raises
  HOLD
  2 × 8-12
• Wall slides2 × 10
• Gentle shoulder circles1 × 10 each way

Reduced version for back-to-back ice days. No presses or hanging if the shoulder is tired.

• Kids Speed Routine (HockeyTraining app) — 9 minutes1 × 9 min, reduced intensity
• Push-ups
  HOLD
  1 × 10
• Pull-ups
  HOLD
  1 × 4
• Wall slides1 × 10

Easy mobility only — no extra strength on gym, game or Sunday ice days. This is NOT the full morning workout.

• Ankle & hip mobility1 × 5-10 min
• Wall slides1 × 10
• Gentle shoulder circles1 × 10 each way