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! Stay tuned every for a new workout from Crash every Tuesday.
1. Foam rolling series - 20-30 seconds of each
2. Dynamic warm-up - 10-12 minutes:
a) Lunge complex - 3-5 reps
b) Squat stretch - 5 reps
c) Sumo squats - 5 reps
d) Mountain climber complex - 5 reps slow, 3 reps fast
e) Peeing dog to donkey kick - 5 reps
f) Hip can-opener - 2 sets: 5 opener, 5 squat
a) Ankle up/down - 5-10 reps
b) Ankling springs - 10 reps
c) Single-leg ankling - 5 reps/leg
d) 2-leg lateral hops - 2 sets, 5 reps
e) 2-leg forward/backward - 2 sets, 5 reps
f) Single-leg lateral hops - 5 reps
g) Single-leg forward/backward - 5 reps
4. Cross-over Step - 5reps per side (across and return)
a) Towel pulls (step and pull) - 3 sets, 5-8 pulls
b) Banded split-position pull - 3 sets, 5 reps (hold for 4 seconds)
c) Hockey stick push-pull complex - 5 reps of forehand and backhand (hold for 10 seconds)
d) Bucket/medicine ball seated shoulder press - 2-3 sets, 5 reps
6. Follow the Hockey Alberta nutrition guide - eat and sleep well!