Strength Hockey Workouts (CS)

beginner level

The second strength phase will build from the Strength 1 program. This phase will be four weeks in length. Objectives are: 1) increase complexity of movement and 2) encourage strong integration of the core through whole body movements.

Week 1

Day 1

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Side angle pose yoga Sets: 2 Reps: 12
	Lateral lunge with side trunk flexion Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 12
	Mountain climbers Sets: 3 Reps: 12
	Quick feet Sets: 3 Reps: 12
	Rotational lunge with banded row using single arm Sets: 3 Reps: 10
	The climber pull-up (climber's chin up) Sets: 3 Reps: 8
	High plank twist Sets: 3 Reps: 12
	Side to side hops with bench or exercise ball Sets: 3 Reps: 12
	Forward lunge with front rotation reach Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Alternating dumbbell row on single leg Sets: 3 Reps: 12
	Lateral box jump on single leg Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Side angle pose yoga Sets: 2 Reps: 12
	Lateral lunge with side trunk flexion Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 12
	Mountain climbers Sets: 3 Reps: 12
	Quick feet Sets: 3 Reps: 12
	Rotational lunge with banded row using single arm Sets: 3 Reps: 10
	The climber pull-up (climber's chin up) Sets: 3 Reps: 8
	High plank twist Sets: 3 Reps: 12
	Side to side hops with bench or exercise ball Sets: 3 Reps: 12
	Forward lunge with front rotation reach Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Alternating dumbbell row on single leg Sets: 3 Reps: 12
	Lateral box jump on single leg Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Side angle pose yoga Sets: 2 Reps: 12
	Lateral lunge with side trunk flexion Sets: 3 Reps: 12
	Lateral lunge with medial trunk flexion Sets: 3 Reps: 12
	Mountain climbers Sets: 3 Reps: 12
	Quick feet Sets: 3 Reps: 12
	Rotational lunge with banded row using single arm Sets: 3 Reps: 10
	The climber pull-up (climber's chin up) Sets: 3 Reps: 8
	High plank twist Sets: 3 Reps: 12
	Side to side hops with bench or exercise ball Sets: 3 Reps: 12
	Forward lunge with front rotation reach Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Alternating dumbbell row on single leg Sets: 3 Reps: 12
	Lateral box jump on single leg Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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Strength Hockey Workouts

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MJ Johnson

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