fbpx

Choose a Facility Area for Specific Contact Info & Hours:

Make a General Inquiry

Contact Form →

Sports Medicine Clinic

Contact Form →

Fitness and Performance Centre

Contact Form →

The Lab

Contact Form →

The Lodge

Contact Form →

Game Changers Bistro

Contact Form →

Hosting

Contact Form →

Media & Filming

Contact Form →

Retail Stores

More Information →

HOCKEY PROGRAM 1

FORTIUS CLIENT PORTAL

 

WARM UP: 

Click here to watch the warm-up video before starting the training blocks below.

  • Jumping Jacks x 20
  • World’s Greatest x 3 each side
  • Downward Dog Toe Touch x 3 each side
  • Single Leg Glute Bridge x 10 each side
  • Bird Dog x 4 each side
  • Tall Plank Tap & Y Reach x 2 each side
  • Overhead Cook Squat x 3 each side
  • Reverse Lunge x 4 each side
  • Jumping jacks x 20 each side
  • Lateral lunge x 4 each side
  • Drop Squat x 6 each side
  • Split Drop Squat x 3 each side
  • Countermovement Jump x 3

BLOCK 1 (3-4 sets)

Lower Push: 15-20 seconds between A-C, rest 75 seconds between each set adding in any mobility you see fit.

1A) Wall Push Isometric Hold; 20 seconds

  • Stay connected to core and feel glutes and quads pushing into the wall.
  • Maintain regular breathing over core recruitment.

1B) High Knee Rapid Tuck Jump; 8 reps

  • Fast ground contacts, pull knees up as if you were jumping over a hurdle.

1C) Repeat Countermovement Jump; 5 reps

  • Hands on hips, drop and drive out of your squat with a dynamic effort

block 2 (3-4 setS)

Upper Push: 15-20 seconds between A-C, rest 75 seconds between each set adding in any mobility you see fit.

2A) Isometric Push Up; 20 seconds

  • Reach one hand away and lower with control.
  • With a braced core, push back up with intent to move quick but crisp.

2B) Power Push Up; 5 reps (can modify from knees to increase speed)

  • Stay connected to torso while loading and driving with intent to move quick

2C) Side Plank X- Flexion, 6-8 per side

  • Maintain rigid side plank position from head to heel
  • Slowly lower any light implement across body without dumping your shoulder
  • Stay proud through upper thoracic and solid across the shoulders

Block 3 (3-4 sets)

Mixed Accessory: 15-20 seconds between A-C, rest 75 seconds between each set adding in any mobility you see fit.

3A) Quick & Stick Lateral Heiden; 4 per side

  • Quickly switch single leg skater stance and drive away, control the rebound back
  • Land in athletic single leg stance and repeat

3B) Romanian Deadlift with Ys and Ts; 6 per side

  • Hinge back with square hips, with thumbs up reach away from your body to make a Y and a T shape

3C) Push Up to T Position with Leg Raise; 6 per side

  • Control a pushup on the way down, with ribs & hips connected push back up and end in a side plank hold, lift 1 leg up before coming back down and repeating on the other side