The exercises below should be done on Day 2 of weeks 4, 5, & 6. For example if you choose Monday, Wednesday, and Friday as your workout days then you would do this workout for three consecutive Wednesdays. The sets and repetitions for each exercise might vary each week. Each exercise shows how many sets and reps to do depending on which week it is.
Quad Sets
You will notice within the Strength Training section there are groups of 4 exercises named Quad Sets. The Quad Sets are grouped together so that the athlete does 1 set of each exercise in succession, then starts over at the first exercise in that Quad Set. For example... The athlete wills start with exercise #1 and do 1 set then go to exercise #2 and do 1 set followed by exercise #3 & #4. After exercise #4 they will go back and do the 2nd set of exercise #1 and repeat the same sequence throughout the quad set.
The reason behind the Quad Sets is so the athlete has less downtime. The athletes are using other muscles during the rest period.
Recommended Equipment
The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.
Lateral Hop (over a hockey stick)
| Week |
Sets |
Reps |
| 4 |
2 |
5 ea |
| 5 |
2 |
6 ea |
| 6 |
3 |
5 ea |
- start on the foot closest to the stick
- hop and land on same foot
- stick landing like a statue in an athletic position
Medial Hop (over a hockey stick)
| Week |
Sets |
Reps |
| 4 |
2 |
5 ea |
| 5 |
2 |
6 ea |
| 6 |
3 |
5 ea |
- start on the outside foot (farthest away from the stick)
- hop and land on same foot
- stick landing like a statue in an athletic position
Push Up Accelerations (10 yards)
| Week |
Sets |
Reps |
| 4 |
2 |
3 ea |
| 5 |
3 |
3 ea |
| 6 |
3 |
4 ea |
- Push up and sprint
- Use arms to generate momentum
- Keep head up
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Skater Strides - pad
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
8 ea |
- balance with one foot on the pad
- the other foot is slightly off the ground under your shoulder
- slowly mimic the skating stride by fully extending the leg 45 degrees backwards
- slowly return the foot to the staring position
Front Plank w/ Leg Raise & Pause
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
8 ea |
- start in a plank position
- raise one leg so it is slightly above the plane of your body
- lower it back down in a controlled manner
- repeat with the other leg
Clams (hips flexed)
| Week |
Sets |
Reps |
| 4 |
3 |
10 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
12 ea |
- lie on your side with the band around both legs just above the knees
- knees should be almost fully bent
- while lying on your side open the hips so your knees are apart as far as you can
Inline Lunge (with hockey stick)
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
4 |
8 ea |
- start in a lunge position
- hold a hockey stick on your back inline with your spine
- when you lunge your back knee should be inline with the heel of your front foot
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Reverse Plank w/ Leg Lift
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
8 ea |
- start with chest to the ceiling holding your body up with straight arms
- legs are fully extended and using heels for support
- left up one foot slightly above the height of your head
- bring leg down in a controlled manner
- repeat with other leg
Overhead Press w/ Band Pull Apart
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
8 ea |
- with one end of the mini band in each hand standing up straight
- hold the mini band at shoulder height with palms facing outwards
- raise hands above the head fully extended
- stretch the band as you move your arms backwards
- bring back together above the head and then back down to starting position
- repeat
Theraband - BirdDog Y's
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
12 ea |
- use both feet to stand on your theraband
- grip the ends with both hands and palms facing each other
- raise your arms creating a Y like motion
Hip Flexion (FMS)
| Week |
Sets |
Reps |
| 4 |
3 |
6 ea |
| 5 |
3 |
8 ea |
| 6 |
4 |
6 ea |
- stand straight with hands on hips
- lift knee straight up until it is about hip high
- then extend foot out in front so leg is straight
- bring foot down to touch the toe
- return to the starting position by doing the same motion in reverse
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Feet Elevated Push Ups
| Week |
Sets |
Reps |
| 4 |
3 |
8 |
| 5 |
4 |
8 |
| 6 |
3 |
12 |
- Use a slant board or some other object to elevate your feet about 6"
- perform a regular push up
Supported Cossack Squat
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
3 |
8 ea |
- sit back on heels
- opposite toe points up
- hold onto something sturdy
Tall Planks T's
| Week |
Sets |
Reps |
| 4 |
3 |
10 ea |
| 5 |
4 |
10 ea |
| 6 |
3 |
10 ea |
- start in a tall plank position (straight arms)
- hold the end of a mini band in each hand
- with arm straight raise your arm directly to the side
- bring back to the ground in a controlled manner
- do the recommended reps before switching sides
Slow Burpee
| Week |
Sets |
Reps |
| 4 |
3 |
5 |
| 5 |
4 |
5 |
| 6 |
3 |
8 ea |
- start by standing straight and raising hand to the sky as they are clasped together
- bend to one side and then back to the starting position
- slowly bring your arms down and touch your toes
- walk on your hand so you are in the tall plank position
- bring one foot up so that your knee almost touches your elbow
- return to the tall plank position
- repeat with the other leg
- walk back with your hand and a slight knee bend
- stand straight up to the starting position
- repeat and start the next rep by stretching to the other side
