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oha girl's Hockey
Prep: Movement Foam Roll
Glutes+ Hip Rotators x 10/ea
Hamstrings x 10/ea
Calves x 10/ea
Lower/Upper Back x 10/ea
Posterior Shoulder X 10/ea
Adductors & Quads x 10/ea
Try to spend :30 in each area
Prep: Squat Matrix
Bodyweight Squat x 5
Split Squat x 5/ea
Reaching Lat Squat x 5/ea
Reaching SLDL x 5/ea
Prep: Dynamic
This can be done outside or wherever you have any space.
10 yards
Inchworm x 10 yd
Bear Crawl x10 yd
Knee to Chest x 3/ea
Bwds 1 Leg SLDL x 3/ea
2 Leg Linear Bounce X 10 yd
2 Leg M/L Bounce x 10 yd
A Skip x 10 yd
Lateral Skip x 10yd
High Knee x 10 yd
Up & Back shuffle x 10 yd
Carioca x 10yd
Back Pedal x 10 yd
Prep: Movement: Mobility& Activation
90/90 Hip ER:IR x:30/ea
Hip Swivel x5/ea
Spiderman x :30/ea
Adductor Rocks x5/ea
V-Stance Rotations x5/ea
Standing Ankle Mob x5/ea
Warm up
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