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:
- Elbow to instep (“world’s greatest stretch”)
- Lunge with overhead reach
- Walk quad stretch and reach
- Forward skip with arm circle
- Backward skip with arm circle
- Hurdles (laterally step over then go under next hurdle) – while indoors, do lateral hurdles w/o going under.
- Forward hurdle skip (no hurdles) aDduction
- Backward hurdle skip (no hurdle) aBduction
- Inch Worms (if hamstrings are tight, space feet apart a bit)
- High knees/fast feet/fast feet while turning hips
- 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
- 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
