This program was designed for our field hockey team and should be performed with a days rest in between.  Monday, Wednesday & Friday – 50 minute program, 15 minute dynamic warm-up.

Dynamic Warm-up:

1. Elbow to instep (“world’s greatest stretch”)
2. Lunge with overhead reach
3. Walk quad stretch and reach
4. Forward skip with arm circle
5. Backward skip with arm circle
6. Hurdles (laterally step over then go under next hurdle) – while indoors, do lateral hurdles w/o going under.
7. Forward hurdle skip (no hurdles) aDduction
8. Backward hurdle skip (no hurdle) aBduction
9. Inch Worms (if hamstrings are tight, space feet apart a bit)
10. High knees/fast feet/fast feet while turning hips
11. Hip series in quadruped position – hip circles both directions/both legs, leg extensions/both legs, adduciton/both legs, abduction/both legs, frog stretch forward and back
12. Dive bombers for shoulder/lat mobility 1×10

Monday:

1A. BB back box squat 3×8 (weight should be moderate) focus on form for the first couple of sessions

1B.  DB single leg stepup up 3×12

2A.  DB forward lunge 3×8

2B.  Lateral DB squats 3×8

3A.  Hamstring stability curls 3×12

3B.  Banded lateral squat walks 3×6 (walk 6 steps to the right, walk 6 steps to left = 1 set)

• Accessory work CORE – go through each exercise once and then repeat.  Emphasis on proper form and allow 15-20 seconds rest in between each core exercise.
  • Mountain climbers 30 seconds x2
  • Knee tucks in push up position 30 seconds  x2
  • Russian twists 30 seconds x2
  • One knee ball slams (but side to side) 30 seconds x2
  • Alternating birddogs 30 seconds x2
  • Superman’s right arm left leg simultaneous lift, alternate each side 30 seconds x2 (pause for 2 second each time you lift) (can also be performed on medicine ball)

Wednesday:

1A.  Hex bar dead lift 3×8

1B.  Recline pulls 3×10 (body weight using a tempo of 3/1/3)

2A.  Chest supported DB row 3×8

2B.  Assisted partner pull up‘s 3x failure

3A.  Cable rotational pulls 3×8

3B.  Med balls standing wood choppers 3×10

• Accessory work HIIT – 45-1 minute off between each excercise, then repeat
  • Chest to ground burpee 30 seconds x2
  • Speed skaters 30 seconds x2
  • High knees with hands overhead 30 seconds x2 (indoors in place, outdoors 30 yards)
  • Single knee hops (not shown in video – drive one knee up to the ceiling ) 30 seconds for both sides x2
  • Quadruped position alternate bringing leg through with toe touch 30 seconds x2
  • Push up and reach 30 x 2

Friday:

1A.  Front squat 3×8 (low to moderate weight, correct form and try and prevent Valgus and Varus)

1B.  Single leg RDL 3×8

2A.  Single arm DB chest press (engage core for stabilization) 3×10

2B.  Tri extension 3×10

3A.  Banded hip bridges 3×12

3B.  Single leg stability ball roll back 3×8

• Accessory work – perform each exercise and rest for 30 seconds in between x2
  • Elbow plank 45 seconds x2
  • Side plank R&L 45 seconds x2
  • High plank 45 seconds x2
  • Statues 45 seconds R&L x2
  • Hollow man’s 45 seconds x2
  • V sit 45 seconds x2