Monday – Upper Strength
Increase upper body power for stronger shots, checks, and on-ice stability. This workout blends pressing, pulling, and core stability work for elite on-ice performance.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsBand pull-aparts
2 sets15 repsScap push-ups
1 sets12 repsBand external rotations (elbows at sides)
2 sets12 repsRamp sets: Bench press 3–4 sets to working load (e.g., bar → 40%×5 → 60%×3 → 75%×2)
10 reps
Superset 1
SupersetBench Press [Video Example](https://www.youtube.com/watch?v=rT7DgCr-3pg)
4 sets5–6 repsRest 2–3 min after A1Face Pulls [Video Example](https://www.youtube.com/watch?v=rep-qVOkqgk)
3 sets12–15 repsRest 60–90s after A2
Superset 2
SupersetWide Pronated-Grip Pull-Ups [Video Example](https://www.youtube.com/watch?v=eGo4IYlbE5g)
4 sets6–8 repsRest 60s after B1Dumbbell Cuban Press [Video Example](https://www.youtube.com/watch?v=YlH1d4Z5iS8)
4 sets9–12 repsRest 90s after B2
Superset 3
SupersetLat Pulldown [Video Example](https://www.youtube.com/watch?v=CAwf7n6Luuc)
4 sets9–12 repsRest 60s before C2Med-Ball Russian Twists [Video Example](https://www.youtube.com/watch?v=wkD8rjkodUI)
4 sets20s repsRest 90s before C3Dumbbell Farmer’s Walk [Video Example](https://www.youtube.com/watch?v=5LHfPAuBBJ0)
3 sets30s repsRest 90s after C3
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
3 sets8–10 repsRest 60–90s