Wednesday – Upper Hypertrophy & Power
Build muscle size and explosive strength for harder shots and faster stick handling. This workout blends upper‑body hypertrophy work with power‑focused movements.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl‑up
1 sets8/side repsside‑plank s/side
1 sets20–30 repsbird‑dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsface pulls
2 sets15 repsprone Y‑T‑W each
1 sets8 repsband external rotation at 90° abduction
2 sets10 repsPotentiation: light med‑ball overhead slams (snappy)
2 sets3 repsRamp sets
first pressing/rowing moves 2–3 easy sets (e.g., dumbbell incline press) reps
Superset 1
SupersetSuperset 2
SupersetSingle Exercises
Daily Micro‑Core
McGill curl‑up
8/side repsSide plank s/side
20–30 repsBird‑dog
6/side reps