Lockdown Week, News, 2009 - U12 - Black '09 (Chatham-Kent Cyclones AAA Hockey Association)

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Lockdown Week
Submitted By Shawn Mather on Sunday, January 3, 2021
Boys, below you will find a workout for each day this week, Monday through Friday. I know you all have online learning this week. These workouts will give you a nice little break from the screen. It's possible you can use them as your gym class or maybe just to burn off a little steam at the end of the day. For sure all of you completed the Christmas Workout Challange so you should definitely be in a groove. The workouts will take 25-40 minutes to complete depending on the day. You knock these off and wow, you boys will be flying when we hit the ice.   

You can youtube any exercise that you may not understand. If you have any questions give me a shout. 

Monday - Keep It Simple 

200 Medicine Ball ground to Sky- 10 sets of 20 reps (Chest and chin up. Don't look down)
100 Mountain Climbers - 5 sets of 20 reps

Tuesday- The Legs feed the Wolf

Warmup Single leg Hops:
10 seconds right leg side to side 10 seconds off
10 seconds left leg side to side 10 seconds off
(Repeat each leg 3 times 2 minutes total) 
10 seconds right leg forward to backward 10 seconds off
10 seconds left leg forward to backward 10 seconds off
(Repeat each leg 3 times 2 minutes total)

10 Tuck Jumps

Squat Jumps with Medicine ball 3 sets of 10 reps
Split Squats with Medicine ball(one leg elevated behind you) 3 sets of 8 reps each leg
Forward Lunge with Medicine ball (Keep chest up) 2 sets of 8 reps each leg
Reverse Lunge with Medicine ball (Keep chest up) 2 sets of 8 reps each leg 
3 sets of 20 Skater jumps side to side (Powerful and long like your stride)
Single leg hop on a step 2 sets of 6 reps each leg. (Can use the bottom step of a set of stairs) 

Wednesday Upper Body and Core 

Marine Jacks 3 sets of 20 reps (arms straight out in front, no bend in the elbows)
Forward and Backward arm circles. 10 seconds each way. 20 seconds off. 3 times

Medicine Ball Shoulder Press (Straight up straight down right past your nose. Center of body) 3 sets of 12 reps
Pushup style Plank with shoulder taps 3 sets of 20 taps total
Medicine Ball front raise (Arms straight ball comes up right in front of face) 3 sets of 10
Hip Bridge 3 sets of 15
Pushups 3 sets of 10
Situps 3 sets of 15
Lying down straight leg raises (for the core) 3 sets of 10
1 miunte plank 30 seconds off - 3 times

Thursday - HIIT Training

3 Periods. 7 exercises. 40 seconds on and 20 seconds rest before the next exercise.
7 minute periods. 2 minutes between periods. Total of 25 minutes

Bodyweight Squats
Marine Jacks  
Forward arm circles
Frog Hops
Reverse Lunge
Pushup Plank Shoulder Taps

Friday - Super Sets

Warmup- Repeat 3 times
10 seconds high kness 10 seconds off
10 seconds butt kicks 10 seconds off
10 seconds skater jumps 10 seconds off
10 seconds forward/backward two foot hops  

20 bodyweight Squats with 5 pushups - 3 sets
20 Lunges with 10 Medicine Ball shoulder press - 3 sets
10 Burpees with 10 situps - 2 sets
20 Pushup plank shoulder taps with 20 Mountain Climbers - 2 sets

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