Sunday – Lower Strength
Develop powerful, stable legs for explosive skating and better balance on the ice. This lower-body strength day blends heavy lifts, plyometrics, and core work to maximize power transfer and on-ice resilience.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
Band pull-aparts
2 sets15 repsScap push-ups
1 sets12 repsBand external rotations (elbows at sides)
2 sets12 repsPotentiation: Light med-ball chest pass
2 sets3 repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsFalling starts: m
6 sets10 reps
Superset 2
SupersetSuperset 3
SupersetSuperset 4
SupersetDaily Micro-Core
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps