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Hockey Workout Plan
Start Plan (PRO)

Hockey Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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  • Week #1
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  • Week #4
  • Day #1
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Hockey Legs & Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 6 02:30
2 6 02:30
2 6 02:30
2 8 02:00
2 00:01:00 01:30
2 25 01:00
2 25 01:00

Notes:

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Hockey Upper-Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 6 02:30
Chin-Up   Video icon
2 6 02:30
2 6 02:30
2 6 02:30
2 8 02:00
2 6 02:30
2 6 02:30

Notes:

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Hockey Legs & Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 6 02:30
2 6 02:30
2 6 03:00
2 8 02:00
2 00:01:00 01:30
2 25 01:00
2 25 01:00

Notes:

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

Hockey Upper-Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
2 6 02:30
2 6 02:30
2 6 02:30
2 6 02:30
2 8 02:00
2 6 02:30
2 8 02:30
2 8 02:30

Notes:

Pick a weight that is extremely hard to get the prescribed reps. Stretch after your workout for 5-10 min to facilitate muscle recovery and avoid muscle stiffness. If the workout becomes too easy then look to increase the number of sets.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Traps blue Forearms blue Quads blue Calves blue Middleback blue Abs blue Groin blue Quads orange Hamstrings orange Obliques orange Abs orange

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