Hockey Workout Plan

beginner level

Objectives of the first strength phase are: 1) build a strong integrated body; 2) develop a greater range of function in all the 19 movement demands of hockey; and 3) enhance tri-plane movement.

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

	Lateral box jump on single leg Sets: 3 Reps: 10
	Mountain climbers Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 15
	Lateral lunge with side trunk flexion Sets: 3 Reps: 15
	Cable one arm row steps (rotational step) Sets: 3 Reps: 12
	Soccer throw Sets: 3 Reps: 10
	Forward lunge with SI joint flex Sets: 3 Reps: 10
	Side angle pose yoga Sets: 3 Reps: 15
	Dumbbell deadlift Sets: 3 Reps: 12
	Side lunge reach (anterior) Sets: 3 Reps: 12
	Side lunges with bands and arm drive Sets: 3 Reps: 12
	Forward lunge with front reach Sets: 3 Reps: 10
	Forward lunge with front side reach Sets: 3 Reps: 15
	Dumbbell lunge press Sets: 3 Reps: 10

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

	Lateral box jump on single leg Sets: 3 Reps: 10
	Mountain climbers Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 15
	Lateral lunge with side trunk flexion Sets: 3 Reps: 15
	Cable one arm row steps (rotational step) Sets: 3 Reps: 12
	Soccer throw Sets: 3 Reps: 10
	Forward lunge with SI joint flex Sets: 3 Reps: 10
	Side angle pose yoga Sets: 3 Reps: 15
	Dumbbell deadlift Sets: 3 Reps: 12
	Side lunge reach (anterior) Sets: 3 Reps: 12
	Side lunges with bands and arm drive Sets: 3 Reps: 12
	Forward lunge with front reach Sets: 3 Reps: 10
	Forward lunge with front side reach Sets: 3 Reps: 15
	Dumbbell lunge press Sets: 3 Reps: 10

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

	Lateral box jump on single leg Sets: 3 Reps: 10
	Mountain climbers Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 15
	Lateral lunge with side trunk flexion Sets: 3 Reps: 15
	Cable one arm row steps (rotational step) Sets: 3 Reps: 12
	Soccer throw Sets: 3 Reps: 10
	Forward lunge with SI joint flex Sets: 3 Reps: 10
	Side angle pose yoga Sets: 3 Reps: 15
	Dumbbell deadlift Sets: 3 Reps: 12
	Side lunge reach (anterior) Sets: 3 Reps: 12
	Side lunges with bands and arm drive Sets: 3 Reps: 12
	Forward lunge with front reach Sets: 3 Reps: 10
	Forward lunge with front side reach Sets: 3 Reps: 15
	Dumbbell lunge press Sets: 3 Reps: 10

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

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