The exercises below should be done on Day 1 of weeks 4, 5, & 6. For example if you choose Monday, Wednesday, and Friday as your workout days then you would do this workout for three consecutive Mondays. The sets and repetitions for each exercise might vary each week. Each exercise shows how many sets and reps to do depending on which week it is.
Quad Sets
You will notice within the Strength Training section there are groups of 4 exercises named Quad Sets. The Quad Sets are grouped together so that the athlete does 1 set of each exercise in succession, then starts over at the first exercise in that Quad Set. For example... The athlete wills start with exercise #1 and do 1 set then go to exercise #2 and do 1 set followed by exercise #3 & #4. After exercise #4 they will go back and do the 2nd set of exercise #1 and repeat the same sequence throughout the quad set.
The reason behind the Quad Sets is so the athlete has less downtime. The athletes are using other muscles during the rest period.
Recommended Equipment
The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.
Forward Hop (over hockey stick)
| Week |
Sets |
Reps |
| 4 |
2 |
5 ea |
| 5 |
2 |
6 ea |
| 6 |
3 |
5 ea |
- hop forward
- landing on the same foot
- hit the ground like a statue
- hop again
Inside Knee Down - Turn & Accelerate
| Week |
Sets |
Reps |
| 4 |
2 |
10 yards ea |
| 5 |
3 |
10 yards ea |
| 6 |
3 |
10 yards ea |
- Inside knee down
- Push off and accelerate with outside leg
- Keep head up as you sprint
Outside Knee Down - Turn & Accelerate
| Week |
Sets |
Reps |
| 4 |
2 |
10 yards ea |
| 5 |
3 |
10 yards ea |
| 6 |
3 |
10 yards ea |
- Outside knee down
- Cross over your outside leg to your inside leg and accelerate
- Keep head up as you sprint
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
1 Arm Reaching Deadlift into Hip Airplane
| Week |
Sets |
Reps |
| 4 |
2 |
4 ea |
| 5 |
3 |
3 ea |
| 6 |
3 |
4 ea |
- stand on one leg with slightly bent knee
- bend over at the waist with opposite arm extended
- then extend arms to the side as though they are wings
- rotate palms to face forward
- rotate entire trunk so your chest is facing the direction of the leg that is extended backwards
- rotate back slightly past the start position
Star Plank Iso Hold
| Week |
Sets |
Reps |
| 4 |
2 |
15 sec |
| 5 |
3 |
20 sec |
| 6 |
3 |
20 sec |
- start in a side plank position
- raise your top leg and arm to fully extended positions
Evil Clam
| Week |
Sets |
Reps |
| 4 |
2 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
3 |
8 ea |
- lie down on your side
- rest your head on your bicep
- knees are bent about 90 degrees
- the band is around your ankles
- rotate your top foot upwards while keeping the knees together
Dynamic Downward Dogs
| Week |
Sets |
Reps |
| 4 |
2 |
6 ea |
| 5 |
3 |
6 ea |
| 6 |
3 |
6 ea |
- start in downward dog position with heels on ground
- press forward with by going up on your toes
- then move hips back and down so your back is almost flat
- then press up back to heels in downward dog position
- repeat
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Double Leg Hamstring Curl - hips down - slider
| Week |
Sets |
Reps |
| 4 |
3 |
6 ea |
| 5 |
3 |
8 ea |
| 6 |
4 |
8 ea |
- start with shoulders flat on the ground and arms spread
- torso is elevated slightly with feet extended
- heels are on sliders
- slide heels back to extended position
- repeat
Lateral Bear Crawl
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
4 |
8 ea |
- start with hands shoulder with apart
- toes and hands supporting your body with knees bent 90 and slightly above the ground
- move laterally by moving opposite feet and hands at the same time (refer to video)
Kneeling Butterfly
| Week |
Sets |
Reps |
| 4 |
3 |
10 |
| 5 |
3 |
10 |
| 6 |
4 |
10 |
- start in a kneeling position with both knees on the ground
- hands placed on the back of your head
- chest pointed straight ahead
- collapse head and elbows to the chest
- open up again to starting position
- repeat
Banded Arnold Press
| Week |
Sets |
Reps |
| 4 |
3 |
10 ea |
| 5 |
3 |
10 ea |
| 6 |
4 |
10 ea |
- start with one end of the band under your foot and other end in your hand
- raise arm directly in front of you bent at 90 degrees
- keeping your elbow bent at 90 degrees rotate your arm to the side
- then extend arm straight up until fully extended
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Close Grips Push-ups (slow)
| Week |
Sets |
Reps |
| 4 |
3 |
10 |
| 5 |
4 |
8 |
| 6 |
4 |
10 |
- start in a push up position
- instead of hands shoulder width apart place hands close together directly in front of your face
Quadruped Opposite Arm & Leg Flexions
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
4 |
8 ea |
- start on all fours
- fully extend opposite arm and leg
- bring back to the stating position
- do the same thing with the other arm and leg
- repeat
Floor Internal/External Rotations at 90 degrees
| Week |
Sets |
Reps |
| 4 |
3 |
10 ea |
| 5 |
4 |
10 ea |
| 6 |
4 |
10 ea |
- start by lying flat on your back with knees bent
- arms bent 90 degrees with palms to the floor
- rotate both arms so the backside of your palms touch the floor
- then return to starting position
- repeat
Ankle Flexions (off a stair)
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
4 |
8 ea |
- use a wall or object for stability
- raise your inside foot off the floor
- on your outside foot raise your body to the ball of you foot
- slowly lower the foot back to the floor
