This is the homework for the new minor hockey team we are training here at Revolution Conditioning.  Tonight is their first night so we will be doing some baseline testing and then taking them through a dynamic workout geared at improving their anaerobic fitness, balance and strength.

Teams that train at Revolution Conditioning always get homework – I know we are great at what we do, but training with us once per week is simply not enough.

So for the new those new hockey players – welcome to Team Revolution.  Show us you are ready to make it to the next level by doing this homework twice before we see you next week.

Flexibility

Doing these daily will be awesome, but you must do them at least twice before next week….

• Spiderman – hold 30 seconds each
• Pretzel – hold 30s each
• Elevated Hip Flexor – 30s each
• Hamstring Stretch – 30s each

Strength & Stability

• Split Squat – 3 seconds down – perfect alignment x 10-15 each side
• Perfect Full Push Up – 3 seconds down x 8-12
• Squat Jump and Stick – hold 3s – do 8 - leave this one out for the first week.
• Prone Plank – 10s hold x 6 (stop when your form fails)

If you are not a member of this team, please do not email me asking me how to do these exercises – they are just for these guys.  Sorry.