1. DAY 1
EXERCISE DISIGNEDTO INTRODUCE ALL TYPES OF DYNAMICWARM UP/DYNAMICEXERCISES TO
CLIENT AS THIS WILL BE FOCUSOF TRAINING.
DYNAMICWARM UP – 2 SETS 10 REPS EACH – 1:00 MIN REST BETWEEN EXERCISES
SQUAT TO SHOULDER PRESS – KEEP CHEST UP
LUNGE TOUCH FRONT FOOT- LUNGE OUT GRAB FORWARDFOOT KEEPCHEST UP
BILATERAL LIMB REACH – SINGLE LEG STANCEREACH OPPOSITELIMBS OUT
WALKINGHIGH KNEES – TUCK KNEE TO CHEST
LOW WALK – LONGSTRIDE, LOW BODY, STEP UP TO PLANTARFLEX
ARMCIRCELS – WITH 5 LBS
45 DEGREE TABLE PLANKWITH DIAGONALARMRAISE– HEAD FORWARDRAISEARM 45 DEGREES OUT
REVERSE PUSHUP ISOMETRIC HOLD – STRAIGHT BODY
SEATED Y’S – NOWEIGHTS
BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH
APART
PUSH UPS – DONE FROMSINGLE KNEEFOR BALANCE
LEG LIFTS – BENT KNEE TO REDUCE LEVER
STRENGTH 2:00 MIN REST BETWEEN EXERCISES
DEADLIFT – SINGLE LEG 10 LBS
SQUAT – SINGLELEG
STRETCH – HOLD FOR 30 SECOND EACH
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

2. DAY 2
THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO
INTRODUCE MORE DYNAMICEXERCISES
DYNAMICWARM UP 2 SETS 10 REPS EACH 1:00 MINREST BETWEEN EXERCISES
TOE TOUCH SQUAT TO STAND10 LBS EACH HAND
LUNGE TO T SPINEROTATION
SEATED Y
PUSHUP TO DOWNWARD DOG
SQUAT TO Y ARMS (SNATCH)
SLOW FRONTKICK
BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH
APART
STRENGTH 3 SETS 10 REPS EACH – 2:00 MIN REST BETWEEN EXERCISES
BEAR CRAWL – FORWAD 10 STEPS,SIDEWAYS 10 STEPS,STATIC WITH EXERCISE BALL LEG PUSH
SQUAT SINGLE LEG
CALF RAISESSINGLELEG
GLUTE BRIDGE – DOUBLE HOLD – SINGLE HOLD – SINGLE ALTERNATE
STRETCH – HOLD FOR 30 SEC EACH
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

3. DAY 3
THIS SESSIONWAS DESIGNED TO WORK ON LAST SESSIONSMOVES, TO SEE PROGRESSION,AND TO
INTRODUCE MORE POWEREXERCISES
DYNAMICWARM UP - 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES
TOE TOUCH SQUAT TO STAND
LUNGE T-ROTATION
STANDINGHIPROTATIONS
PUSHUP TO DOWNWARD DOG
SINGLE LEG STANCETO OPPOSITEARMANDLEG REACH
WALKINGCALF RAISE
FRONTKICKTO BACKLUNGE SHOULDER PRESS MED BALL DURING LUNGE
WIDE STANCESQUAT/ADDUCTOR STRETCH
STRENGTH - 3 SETS 10 REPS 2:00 MIN REST BETWEEN EXERCISES
BEAR CRAWL FORWARD10 STEPS
BEAR CRAWL SIDEWAYS10 STEPS EACH WAY
ISOMETRIC BEAR STANCESINGLE LEG BALL PUSH
POWER 2 SETS 5 REPS 2 MIN REST BETWEEN EXERCISES
BOW JUMP LANDINGS
FASTSQUAT DOWN Y ARM RAISE
BOX PUSHUP LAND
STRETCH
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

4. DAY 4
DYNAMICWARM UP – 2 SETS 10 REPS EACH – 1:00 MIN REST BETWEEN EXERCISES
SQUAT TO SHOULDER PRESS – KEEP CHEST UP
LUNGE TOUCH FRONT FOOT- LUNGE OUT GRAB FORWARDFOOT KEEPCHEST UP
BILATERAL LIMB REACH – SINGLE LEG STANCEREACH OPPOSITELIMBS OUT
WALKINGHIGH KNEES – TUCK KNEE TO CHEST
LOW WALK – LONGSTRIDE, LOW BODY, STEP UP TO PLANTARFLEX
ARMCIRCELS – WITH 5 LBS
45 DEGREE TABLE PLANKWITH DIAGONALARMRAISE– HEAD FORWARDRAISEARM 45 DEGREES OUT
REVERSE PUSHUP ISOMETRIC HOLD – STRAIGHT BODY
SEATED Y’S – NOWEIGHTS
BANDWRAPPEDWALK – SIDE WALK,STRAIGHT WALK KEEPINGFEET MORE THAN SHOULDER WIDTH
APART
PUSH UPS – DONE FROMSINGLE KNEEFOR BALANCE
LEG LIFTS – BENT KNEE TO REDUCE LEVER
STRENGTH 2:00 MIN REST BETWEEN EXERCISES
DEADLIFT – DOUBLE LEG 40 LBS EACHHAND
FRONTSQUAT – NO WEIGHTS
STRETCH – HOLD FOR 30 SECOND EACH
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

5. DAY 5
THIS SESSIONWAS DESIGNED TO ENCORPORATE SPECIFICEXERCISES FOR HOCKEY THAT MIMIC
MOVES DONE IN A HOCKEY GAME. SPEED, ACCELERATION AND POWERWERE AREAS OF FOCUS.
DYNAMICWARM UP
WALK TREADMILL 5 MINS
ARMCIRCLES 10 EACH
HIP ROTATIONS1 EACH
SUN SALUTATIONS3 PROGRESSIONS
DYNAMICROUTINE 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES
HOCKEY JUMP SPLIT SQUAT – ALTERNATELIGHT JUMP SPLITSQUAT, ALTERNATEHOLDING A STICK
LEG CROSSOVERS – 10 EACH WAY FACINGMIRROR
GET UPS – LAY PRONE,GET UP QUICK ANDACCELERATE 2 LARGE STEPSFORWARD
LATERAL LUNGES
SQUAT WITH SHOULDER PRESS
WIDE WALK TO 180 DEGREE JUMP EXLPODE FORWARD3 STEPS
SINGLE ARMCABLE PRESS
DOUBLE ARMROW STANDING
CORE 2 SETS ISOMETRIC HOLDS FOR 10 SECONDS 2:00 MIN REST BETWEEN EXERCISES
ANTI-ROTATIONS
SIDE PLANK
BIRD DOGS
STRETCH HOLD FOR 20 SECONDS
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

6. DAY 6
DYNAMICWARM UP
ARMCIRCLES 10 EACH
HIP ROTATIONS1 EACH
SUN SALUTATIONS3 PROGRESSIONS
DYNAMICROUTINE 2 SETS 10 REPS EACH 1:00 MIN REST BETWEEN EXERCISES
RUNNINGWALL DRILL
HOCKEY LUNGES
GET UPS ANDSPRINT
WIDE WALK TO 180 DEGREE TURN ANDJUMP
BEAR CRAWL SPRINTSTART2 STEPS DASH FORWARD
NONCOUNTERMOVEMENT JUMP TO SOFTLANDING
CORE 2 SETS ISOMETRIC HOLDS FOR 10 SECONDS 2:00 MIN REST BETWEEN EXERCISES
RESISTED TWIST
SIDE PLANK
BIRD DOG
GLUTE BRIDGE
STRETCH HOLD FOR 20 SECONDS
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

7. DAY 7
DYNAMICWARM UP
HIP ROTATIONS
ARMCIRCLES
SUN SALUTATIONS
TOE TOUCH TO SQUAT STAND
LUNCH REACH TO FOOT
LATERAL LUNGE SIDE REACH
STRENGTH
LUNGE 25 LBS EACH HAND
PUSH UP FROMTOES
BENT ROWS 25 LBS EACH HAND
FRONTSQUAT
LATERAL RAISE
POWER
BOX LANDINGS
GET UPS – GET UP OFFGROUND FAST
BOUNDS – SINGLE LEG BOUND FOR DISTANCE
BOX PUSHUP LANDING– START ON BOXLAND ON GROUND
OVERHEADMEDBALL THROWS
STRETCH HOLD FOR 20 SECONDS
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES

8. DAY 8 – TBD – TBD – STUDIO
DYNAMICWARM UP
SUN SALUTATIONS
OPEN HIPS
ARMCIRCLES
WALKINGHIGH KNEETO HOLD
WALKINGLUNGE TO OVERHEADRAECH
INCHWORM
DIAGONALWALKINGLUNGE
BUTT KICKS
SIDE SHUFFLE
STRAIGHT LEG MARCH
STRENGTH 3 SETS 10 REPS 2 MIN REST BETWEEN EXERCISES
FRONTSQUAT
MED BALL THROW
DEADLIFT
MILITARY PRESS
BEAR CRAWL
STRETCH HOLD FOR 20 SECONDS
QUADS
HAMSTRINGS
GLUTES
CHEST
LEG ADDUCTORS
CALVES