Features
5 sessions per week
Must use App app to view and log training
Program Training
A
Hockey Neurological Reprogramming Warm Up
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Pro Agility 5 10 5
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Back Squat
5, 3, 1 @ 55, 70, 80 %
D2
Standing External Rotation
8, _
E1
Back Squat Eccentric
4 x 1 @ 85 %
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Reactive Box Drop Lunge Jump
4 x 4
E5
Manual 4-Way Neck
3 x 6
E6
Anterior Tibialis Band
3 x 10
E7
Wrist Radial Flexion Partner Eccentric
3 x 3
F1
SL Eccentric Partner Reverse Hyper
5 x 1 @ 0:07
F2
Ankle Band Work
5 x 8
F3
Cuban Press Standing Band
5 x 8
G1
Glute Ham Bar Eccentric
5 x 1 @ 5, 85, 85, 85, 85 %
G2
Eccentric DB Psoas Single Leg Squat
5 x 1 @ 85 %
G3
Partner Bench Adduction Eccentric
5 x 1 @ 0:07
H1
Band Hip Traction
1 x 3:00
H2
Partner Leg Walks
1 x 0:30
H3
Glute Ham Hang
1 x 3:00
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Zig Zag Back Cut Around Cones
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Bench Press
5, 3, 1 @ 55, 70, 80 %
D2
Cuban Press
2 x 8
E1
Bench Press Eccentric
4 x 1 @ 85 %
E2
Bench Press
4 x 5 @ 30 %
E3
Dumbbell Incline Press
4 x 5 @ 30 %
E4
Rack Band Push Up
4 x 5
F1
External Rotation Band
5 x 8
F2
Pull Up Eccentric
5 x 1 @ 0:07
F3
Cuban Press Standing Band
5 x 8
G1
Dips
5 x 8
G2
Chin up Eccentric
5 x 1 @ 0:07
G3
Dumbbell Shoulder Press Eccentric
5 x 2 @ 85 %
H1
JM Dumbbell Press Eccentric
4 x 1 @ 85 %
H2
EZ Bar Curl
4 x 1 @ 85 %
H3
Wrist Ulna Flexion Partner Eccentric
4 x 1 @ 0:07
H4
Wrist Radial Flexion Partner Eccentric
4 x 1 @ 0:07
I1
Wrist Pronation Partner Eccentric
3 x 1 @ 0:07
I2
Wrist Supination Partner Eccentric
3 x 1 @ 0:07
I3
Single Arm DB Farmers Carry
3 x 80 @ 40
I4
Contralateral Isometric Flexion Band
3 x 0:30
I5
Contralateral Isometric Extension Band
3 x 0:30
A
Hockey Neurological Reprogramming Warm
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
L Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Back Squat
5, 3, 1 @ 55, 70, 80 %
D2
Cuban Press Incline Figure 8
2 x 8
E
Back Squat
8 x 92 @ 2
F1
Leg Press Single Leg 2POC
3 x 10 @ 80 %
F2
OC DB Single Leg RDL
3 x 8 @ 90 %
F3
Hip Flexor Prone OC Contralateral
3 x 10 @ 80 %
G1
Dumbbell Step Up
3 x 5 @ 85 %
G2
Glute Ham OC Advantage Position
3 x 10
G3
Bench Adduction
3 x 10
H1
Glute Ham Bar Lift OC
3 x 10 @ 90 %
H2
Eccentric DB Psoas Single Leg Squat
3 x 5
H3
Bench Abduction
3 x 10
I1
Partner Abs
1 x 0:30
I2
Band Hip Traction
3 x 3:00
I3
Glute Ham Hang
3 x 3:00
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Hockey Pro/ Elite Dynamic Walking/Jogging Warm-up
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Z Cone Agility Drill
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Bench Press
5, 3, 1 @ 55, 70, 80 %
D2
External Rotation Band
2 x 8
E1
Bench Press Eccentric
4 x 1 @ 92 %
E2
Med Ball Pass One Arm
4 x 4 @ 12 lb
E3
Delt Bent Over Lateral Reactive Drop
4 x 0:05 @ 5 lb
F1
Dumbbell Incline Press Oscillatory
3 x 0:05 @ 90 %
F2
Dumbbell Shoulder Press Oscillatory
3 x 0:05 @ 90 %
F3
Dumbbell Bent Over Row OC
3 x 0:05 @ 90 %
G1
Close Grip Bench Press
3 x 0:05 @ 90 %
G2
Chin Up
3 x 0:05 @ 90 %
G3
Stiff Leg Ankle Hops
3 x 0:05
H1
Dips
3 x 0:05
H2
EZ Bar Curl
3 x 0:05 @ 90 %
H3
Wrist Ulna Flexion Reactive
3 x 0:05 @ 10 lb
H4
Wrist Radial Flexion Reactive
3 x 0:05 @ 10 lb
I1
Wrist Pronation Reactive
3 x 0:05 @ 10 lb
I2
Wrist Supination Reactive
3 x 0:05 @ 10 lb
I3
Single Arm DB Farmers Carry
I4
Contralateral Isometric Flexion Band
3 x 0:30
I5
Contralateral Isometric Extension Band
3 x 0:30
A
Hockey Neurological Reprogramming Warm
For Completion
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
T Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
2 x 6
D2
Manual 4-Way Neck
2 x 6
E1
Dumbbell Split Squat Eccentric
4 x 2
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Reactive Box Drop Lunge Jump
4 x 4
E5
Partner Bench Adduction Eccentric
3 x 1
E6
Cuban Press Incline Figure 8
3 x 8
E7
Ankle Band Work
3 x 8
F1
SL Eccentric Partner Reverse Hyper
5 x 2 @ 0:05
F2
Eccentric DB Psoas Single Leg Squat
5 x 1 @ 85 %
F3
Partner Bench Abduction Eccentric
5 x 2 @ 0:05
G1
Bench Press Eccentric
3 x 0:05 @ 85 %
G2
Shoulder Press
3 x 0:05 @ 85 %
G3
Tricep Push Down
3 x 0:05 @ 85 %
H1
Band Hip Traction
1 x 1 @ 3:00
H2
Partner Leg Walks
1 x 0:30
H3
Glute Ham Hang
1 x 1 @ 3:00
A
Hockey Neurological Reprogramming Warm
For Completion
B
Recovery Walk
1 x 20:00
A1
Hockey Neurological Reprogramming Warm
For Completion
A2
Recovery Walk
1 x 20:00