Hockey Alberta is excited to partner with Doug ’Crash’ Crashley of Crash Conditioning Ltd to bring a weekly series to the homes of hockey players across Alberta, focused on strength and conditioning.
As the COVID-19 pandemic continues to keep us all at home, it’s important to maintain strength, conditioning and proper nutrition as much as possible. Follow along with Crash each week as he takes us through a routine to help everyone become a ’Crashlete’ at home!
1. Lacrosse ball rolling - 20-30 seconds of each body part
2. Sitting squat - 30 second hold, two sets
3. Angle lunge mobility - 10 reps per side, two sets
4. Standing ankle ’toes up, heels up" - 10 reps, two sets
5. Sitting squad - 30 seconds, one set
6. Hip-dominant push complex - repeat order of each exercise 2-4 times with 60 seconds rest between each, 5 reps per.
a) Double-leg squat - 6 second isometric hold
b) Rear-foot elevated single-leg squat - 6 seconds down, 4 seconds iso hold per leg
c) Single-leg squat - 6 seconds down, 4 seconds iso hold per leg
7. Hip posterior chain pull complex - same as above for volume
a) Slider hip raise leg curls - 6 seconds down, 4 seconds iso hold
b) Single-leg versions of above
c) Stork stand to hinge reach - 6 seconds down, 4 seconds iso hold per leg
8. Upper body prep complex - 2-3 sets of the below exercises, 60 second rest periods:
a) Towel push-pull tension - 5 x 12 second reps with as much force as possible
b) Split-position lateral towel raise - 5 x 8 second iso holds
9. Aerobic recovery - 15-20 minutes of some type of static movement (jog, bike, skip, row, etc) at your 60% effort level (about 125-135 bpm heartrate)
10. Stretch - 40 second holds of static stretch exercises
11. Follow the Hockey Alberta nutrition guide - eat and sleep well!
Stay tuned every for a new workout from Crash every Tuesday!