Strength Hockey Workouts

Phase Two

  • 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.

Day 1

This daily workout contains 13 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: 12

Lateral lunge with side trunk flexion
Sets: 3 Reps: 12

Rotational lunge with banded row using single arm
Sets: 3 Reps: 10

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

The climber pull-up (climber's chin up)
Sets: 3 Reps: 8

High plank twist
Sets: 3 Reps: 12

Side angle pose yoga
Sets: 2 Reps: 12

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Rotational lunge with dumbbell
Sets: 3 Reps: 10

Quick feet
Sets: 3 Reps: 12

Side to side hops with bench or exercise ball
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 13 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: 12

Lateral lunge with side trunk flexion
Sets: 3 Reps: 12

Rotational lunge with banded row using single arm
Sets: 3 Reps: 10

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

The climber pull-up (climber's chin up)
Sets: 3 Reps: 8

High plank twist
Sets: 3 Reps: 12

Side angle pose yoga
Sets: 2 Reps: 12

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Rotational lunge with dumbbell
Sets: 3 Reps: 10

Quick feet
Sets: 3 Reps: 12

Side to side hops with bench or exercise ball
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 13 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: 12

Lateral lunge with side trunk flexion
Sets: 3 Reps: 12

Rotational lunge with banded row using single arm
Sets: 3 Reps: 10

Alternating dumbbell row on single leg
Sets: 3 Reps: 12

The climber pull-up (climber's chin up)
Sets: 3 Reps: 8

High plank twist
Sets: 3 Reps: 12

Side angle pose yoga
Sets: 2 Reps: 12

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Rotational lunge with dumbbell
Sets: 3 Reps: 10

Quick feet
Sets: 3 Reps: 12

Side to side hops with bench or exercise ball
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

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...

Meet the professional

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