1. Toe Touch- 30 sec
2. Jog In Place- 2 minutes
3. Lunges- 20 each leg x2
4. Squats- 30, Pulse Squat at 15 x2
5. Hip Lifts- 5 seconds
4. Hip Flutters- 15 x2
5. Marching Hip Raise- 20 each leg
6. Single Leg Deadlift- 20 each leg
7. Kick Backs- 15 each leg x3
8. Wall Sit- 40 sec
•Tuesday Exercise (Ab Day) :
1. Upward Dog- 40 sec
2. Toe Touch- 30 sec
3. Jog In Place- 2 minutes
4. Bicycle- 20 each leg x2
5. Plank- 40 sec x3
6. Single Leg Bridge- 15 each leg x2
7. Lower Ab Leg Lift- 15 times x2
8. Sit ups/ Crunches- 20 times x2
9. Side Plank- 30 seconds x2
10. Russian Twists- 50 times x3
•Thursday Exercise (Leg Day) :
1. Butterfly Stretch- 30 sec
2. Jog In Place- 2 min
3. Toe Touch- 40 sec
4. Squats- 25 times x2
5. Side Leg Lifts- 25 each leg x2
6. Run In Place- 2 min
7. Walk/Run- 30 minutes (Optional)
8. Bridge Raises- 30 times x2
9. Wall Sit- 40 sec
10. Jumping Jacks- 25 times x2
11. Run In Place- 2 minutes
12. Leg Hold- 30 sec
13. Lunges- 30 each leg x2
•Friday Exercise (Arm day) :
1. Arm Across- 20 sec each arm
2. Arm Back- 20 sec each arm
3. Jog In Place- 2 minutes
4. Push ups- 15 times x2
5. Superman Push Ups- 15 each leg x2
6. Dips- 20 times x2
7. Plank ups- 20 times x2
8. Inchworm- 20 times
9. Plank Taps- 30 times x2
10. Plank Jacks- 30 times x2
11. Burpees- 20 times
I love both research and working out, so here’s a post about things that might add a little verisimilitude to your hockey RPF, if you’re interested in that sort of thing. Please note that while I’ve been weight training for many years, I’m by no means an expert, and I don’t have any particular insight into the details of hockey-specific training, so I welcome corrections/additions. Hockey players do a lot of agility and conditioning work that I’m not very familiar with.
First, protein shakes don’t taste disgusting. Both whey powder and casein powder are tasty, if you don’t buy total crap—and believe me, NHL players are not drinking crap. It comes in powder form, and you mix a scoop with milk or water. Flavors include chocolate, vanilla, and mocha cappuccino (the best). Your favorite hockey player is not choking down an unpalatable shake.
Strength training is organized into “sets” and “repetitions.” You do a certain number of repetitions of a specific exercise in a single set, then rest for a while, then do another set. I’ve seen references in stories to players “doing reps,” which is kind of nonsensical without naming the actual exercise! Doing reps of what?
Another thing to keep in mind is that it’s almost impossible to converse during a set. You’re typically performing the Valsalva maneuver (holding your breath) during each rep, and you’re working really hard. Maybe you’ll chat between sets, but your characters are probably not talking to each other while they’re actively bench pressing. I can squeeze out maybe a word or two, usually “HELP” to my spotter.
Now I will move on to addressing a few of the actual exercises hockey players perform as part of their dry land training regimens! We’ll be using videos of Penguins players as our reference material, because that’s what I’m into.
https://www.youtube.com/watch?v=DdKyEibE104 This is a very interesting video because Andy O’Brien is some kind of crazy hockey training genius. None of these exercises are traditional strength training moves; it’s all hockey-specific stuff that’s clearly designed to maximize on-ice performance. Every video I’ve seen of Sid working out is kind of bananas, but it obviously works for him. He seems to focus on agility and plyometric work versus pure strength training.
https://www.youtube.com/watch?v=9m4D8RkJjYE Here’s Tanger doing more run-of-the-mill strength training work, with some conditioning stuff thrown in. In order: plyometric work (jumping), agility work (footwork), weighted chin-ups (very hard to do), bench presses in the power cage, Bulgarian splits squats (AKA rear foot elevated split squats) (he is INCREDIBLY STRONG, this is A LOT OF WEIGHT), weighted inverted rows, more plyo work, and then some sled pushes because I guess he wasn’t tired enough already. Tanger has stated that working out is his hobby, and I believe it. This dude is intense.
https://www.youtube.com/watch?v=GwKvG0o68SI Now we move on to Geno. He starts off doing rack pulls (a deadlift variant) in a power cage (please do not arch your back like that if you ever perform this exercise). Then, he does some dumbbell squats on a BOSU ball (he’s holding dumbbells and standing on the BOSU ball). His legs are very skinny. He then shows us his pit stains. Then he starts doing something weird with a kettlebell (that’s the red thing he’s holding), this is I think some kind of hockey-related exercise that maybe his trainer invented for him. Next, some cable rows mixed with squatting, this is again probably a hockey thing. Then he goes swimming, and I don’t swim because I hate cardio. Then we have some kettlebell squats combined with overhead presses with the kettlebells. Finally, some push-ups with a modification to make them more difficult. My impression from this video is that Geno does not really enjoy or care about working out, but I still love him.
I hope this is helpful! I’m happy to answer questions! Hit me up with any additional videos of players working out and I will do the scintillating play-by-play. There was a nice gifset of Carl Hagelin working out that I saw literally yesterday and now can no longer locate.
Edit: Thanks to ehghtyseven for hooking me up with the gifset of Hags, and I found video!
https://youtu.be/kh57BrH40tk?t=127 This is a nice workout combining strength work and conditioning. He starts with some power cleans with a barbell, which is a good movement for explosive power. Then he does step-ups onto a bench while holding a plate. I can’t tell how much weight it is, from the size i’m guessing 35 pounds. Then he does some bent-over side raises with dumbbells. Next, pushups. Then some modified crunches and other core work (I don’t know what that exercise is called) before he gets on the bike. More ab work, then single-leg glute bridges with his feet elevated on a bench. He has nice thighs. Then more core work and more step-ups. He finishes with some front raises with dumbbells, which is a total bro move. Hags wants to have sexy shoulders. I respect that.
Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Hold this position for 10 seconds (not pictured in the GIF above), then release. Do three sets of 12 reps. Repeat on the other side.
Let’s get fit! 22/2
All I’ve been eating lately is Chia puddings or Overnight oats, which I love way too much to get sick of, but I need to change things up and build a better repertoire of meals. So I searched the world of Pinterest to find high protein vegan meal ideas. This one was a great find, Chocolate black bean Smoothie. I never thought to put beans in a smoothie but it’s a great idea and 😋😋😋
X hops (squat and lunge) 15
Hamstring ball rolls 15 x 2
- single leg bridges 10
- bridges 15
Dumbbell deadlifts 15 x 2 #14
- sumo squat 15 #12
Squat jump to narrow squat 10
Single leg sits 15 x 3
- jump squats 15
Glute kicks backs 10 x 2
- with pulse 10
- Fire hydrant 10
- with leg extension 5
Reverse lunge with knee up 15 x 2
Some of my favorite exercises on leg day 🙌🏼
1️⃣ Exercise Ball Bridge Roll-Ups (this was my warmup) – 2 sets of 20 reps
2️⃣ Single Leg Cable Horizontal Deadlifts – 1 set (10 slow reps) on the right leg, followed by #3 — 1 set on left leg, followed by #3 (left leg) – & repeat 2 more times (total of 3 sets).
3️⃣ Single Leg Exercise Ball Bridge Roll-Ups (15 reps)
4️⃣ Abductors – 4 sets of 25 – followed with #5 (each set)
5️⃣ Jumping Jack Squats (weighted; on leg press machine) I usually do 20-30 reps 💪🏽
**note: sets and reps are only a suggestion and what I typically do; this is not for everyone. We are all at different fitness levels** #legday #BootyMaker #MandyCFit #fitandthick
I am reminded of this in my yoga practice. Just when you reach a goal, or milestone there is yet another to achieve. Working on the single leg bridge pose I saw Kristinellner on Instagram execute so gracefully and I struggled. :-(
My years of dancing make parallel work very hard because I want to turn out. Practice does not make perfection, it make proficient. I am working towards proficiency. #yoga #singlelegbridgepose #yogiintraining #myyogapractice #introspective #noplacelikeom #yogapractice #workinprogress #livingsimplistically #shoulderwork
This is what I started with. I switch up the numbers a lot
MONDAY - CHEST/BACK
Flat-Bench Dumbbell Chest Flys: 2 sets of 10 reps
Flat-Bench Dumbbell Bench Press: 2 sets of 8-10 reps
Single-Arm Dumbbell Row: 2 sets of 10 reps (each arm)
Wide-Grip Lat Pulldown: 2 sets of 10 reps
TUESDAY - CALVES/ABS
Leg extension: 3 sets of 15 reps
Standing Calf Raise: 3 sets of 12-15 reps
Decline weighted crunch: 2 sets of 10 reps
Plank: 60 seconds
Side crunch: 3 sets of 10 reps (each side)
Toe touches: 3 sets of 10 reps
Russian twist: 3 sets of 10 reps (each side)
WEDNESDAY - ACTIVE REST (cardio)
THURSDAY - BICEPS / TRICEPS
Bicep curls: 3 sets of 10 reps
Hammer curls: 3 sets of 10 reps
Triceps Extension: 3 sets of 15 reps
Bench Dips (triceps version): 3 sets of 10 reps
FRIDAY - SHOULDERS/ABS
Dumbbell Front Raise: 3 sets of 10 reps
Seated Dumbbell Lateral Raise: 3 sets of 10 reps
Dumbbell Shrug: 3 sets of 10 reps
Incline-Bench Dumbbell Press: 3 sets of 10 reps
Bicycle crunches: 2 sets of 15 reps
Reverse crunches: 2 sets of 12-15 reps
Double leg raise: 2 sets of 12-15 reps
SATURDAY - LEGS/GLUTES
Leg adduction: 2 sets of 15 reps
Leg abduction: 2 sets of 15 reps
Leg press: 2 sets of 15 reps
Alternating walking lunges: 2 sets of 20 reps (10 reps each leg)
Leg extension: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 12-15 reps
Wide squats: 2 sets of 10 reps (squeeze on the way up)
Glute Bridge or Single Leg Glute Bridge: 2 sets of 10 reps
Donkey Kicks: 2 sets of 10 reps (each leg)
Chair Kick: 2 sets of 10 reps (each leg)
SUNDAY - REST!!
(I also go on YouTube for random ab workouts haha and walk A TON!)
Well, I'm 5'7, around 124lbs now. I've always been active, latin/american&standard dancer, tennis player, overall working out freak. I've started working out for real about 4-5 months ago- I may say I can see changes, but this year I would like to impact my glutes the most, abs and legs following- So, if you can give me some advices how to built muscles faster(I know it all takes time, but I'm kind of slow- so maybe not working hard enough)- if you could give me some work out plans for glutes,
You’re a pretty active woman!
Routine / training: Since you want to build glutes, create abs and legs you first need to do the correct exercises. Some glute exercises like squat are actually more focuses on your quads than on your glutes. But then again if you go below parallel (with good form) you’ll be able to hit the glutes. The best exercises for the glutes are • Hip thrust !!! • Barbell glute bridge • Single leg glute bridge • Hip bridge with feet elevated • Kneeling squat • Step ups (w/wo kickbacks) • Box jumps • Bulgarian split squat • Hip abductor • Glute isolator • Cable donkey kicks • Cable leg lift • Front squat • Stair master • Split box jumps (plyo) • Cable pull throughs
It is very important to use resistance when you want to build. Pick a weight you can lift between 12-15 but not more than 15. Try to aim for 4 sets of 12 - 15 reps. With most exercises it’s very important to not rush through the exercise. With bulgarian squats, hip thrust, glute bridge you need to push thru your heels to really hit the glutes. With hip thrust you can also do an isometric hold at the top where you really squeeze your glute for 5 seconds.
For legs lunges (reverse, front, side, walking), squats, leg press, cable kickbacks, jump squats, jump lunges are great exercises. Goblet squat and deadlift are both focused on glutes and legs.
When building abs you can do v-ups, the wallet, toe touchers, reverse crunch, kick downs, plank, russian twist, knee tucks, mountain climbers, plank jacks, bicycle, one arm to knee, pike ups, suitcases and so on.
Possible reasons why you don’t see results: 1) You are training 30 minutes every time you train legs. You already stated that you might not be going hard enough so there’s your reason. I personally find 45 minutes to 1h 15 a great time range to train if you want to build. 2) It’s possible that you’ve been doing the same routine for too long which made your body used to the exercise what cost it to stop changing. If you want changes you need to shock your body. 3) You’re not increasing you weights. This is basically the same thing as no. 2. You need to continually add resistance in order to grow. Only adding 1-2kg a week will be more than enough. 4) You’re using the same training technique for too long. Other training techniques are diminished-rest interval training, drop sets, back-off sets, pyramids, pre-exhaust training, hypertrophy training, inverted sets and reps, training to failure and so on. 5) You might be over training and not give your muscle enough time to recover. Muscles are broken down in the gym, feed thru nutrition and build during rest. Training one muscle group every other day or three times a week is the best option. 6) You’re eating too little. If you eat less than you need you’ll not build but lose muscle. You can also have a low protein intake.
Intake: Try to aim for AT LEAST 3 big meals a day (breakfast, lunch, dinner). Have two snack moments between those big meals.
You need to eat before training (preferably carbs) so you have enough energy for your work out. Make shure to not eat 30-45 min before training tho. 15-30 minutes after training you can consume you’re protein drink to kickstart muscle repair and recovery. After a workout, muscle proteins degrade and rebuild faster than normal. Also eat a meal after training you can simply calculate the protein you need with this formula ” your body mass in kilograms x 0.4/0.5 “ (So you are now already in 4 meals a day)
Try to consume mostly protein, healthy fats and then carbs. When u think of protein you can think of fish, meat, beans ect. Healthy fats can be found in nuts (great snack idea) and olive oil and carbs in pasta, rice, oats, sweet potatoes and such. If you have trouble getting enough nutrition in you can make an extra protein smoothie with fruit and 3 tbsp of olive oil.
That covers pretty much everything you asked for i think.
I did cross training yesterday and performed many of these exercises to work my lower body. It was great!
Do each of the following exercises for the prescribed number of reps:
- Curtsy Squats x 10 reps
- Burpees x 10 reps
- Pilates Side Lying Leg Lifts x 20 reps each leg
- Star Jumps x 10 reps
- Squats x 10 reps
- Side Skaters x 10 reps
- Single Leg Bridge x 10 reps each leg