Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

Pro Agility 5 10 5

6 x 1

Neural Perplexity Forward

6 x 1

Dumbbell Split Squat Reactive

55, 65, 75 @ 5, 3, 3

Standing External Rotation

3 x 8

Dumbbell Split Squat Reactive

4 x 70 @ 8

Hurdle Hop

4 x 4

Squat Jump Sand Bag

4 x 4

Reactive Box Drop Lunge Jump

4 x 4

Manual 4-Way Neck

3 x 6

Anterior Tibialis Band

3 x 10

Wrist Radial Flexion Reactive

3 x 3

Bench Press

4 x 8 @ 70 %

Bench Press Reactive Toss

4 x 5 @ 25 %

Rack Band Push Up

4 x 3

Reverse Hyper Partner Manual

3 x 8

DB Shoulder Press

3 x 8 @ 70 %

Chin Up

3 x 6

Glute Ham Bar Lift

3 x 8 @ 70 %

1-Arm DB Row

3 x 8 @ 70 %

Tricep Push Down

3 x 70 @ 8

Wrist Pronation Reactive

3 x 8

Wrist Supination Reactive

3 x 8

Partner Leg Walks

1 x 1

Glute Ham Hang

1 x 2:00

Post Workout Stretching

For Completion

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Hockey Dynamic Short Warm-up 3 xlathlete.com

For Completion

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

L Cone Agility Drill

6 x 1

Neural Perplexity Forward

6 x 1

Step Up

5, 3, 3 @ 55, 65, 75 %

Cuban Press Figure 8

3 x 8

Step Up

4 x 6 @ 80 %

Bench Press

4 x 6 @ 80 %

Med Ball Chest Pass

4 x 3

Delt Bent Over Lateral Reactive Drop

4 x 5

DB Shoulder Press

3 x 6 @ 80 %

Single Leg RDL

3 x 6 @ 80 %

Hip Flexor Prone

3 x 5

Dumbbell Step Up

3 x 6 @ 80 %

Bench Adduction

3 x 5

Glute-Ham Raise

3 x 5

Glute Ham Bar Lift

3 x 6 @ 80 %

Pull Up

3 x 5

Dips

3 x 6

Straight Bar Curl

3 x 6 @ 80

Wrist Ulna Flexion

3 x 8

Wrist Radial Flexion

3 x 8

Wrist Pronation

1 x 10

Wrist Supination

1 x 10

Single Arm DB Farmers Carry

1 x 1

Contralateral Isometric Flexion Band

1 x 0:30

Post Workout Stretching

For Completion

Spring Ankle 5

1 x 20

Spring Ankle 1

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 2

1 x 20

Single Leg Squat for Ankle rocker

2 x 15

Wiper for Ankle Rocker

2 x 25

Toe Ups for Ankle Rocker

2 x 20

Shuffle for Ankle Rocker

2 x 25

T Cone Agility Drill

6 x 1

Neural Perplexity Forward

6 x 1

Dumbbell Split Squat Reactive

55, 65, 75 @ 5, 3, _

Band Pull-Apart

3 x 8

Dumbbell Split Squat Reactive

4 x 55 @ 10

Hurdle Hop

4 x 4

Squat Jump Sand Bag

4 x 4

Depth Jump

4 x 2

Cuban Press

4 x 6

Ankle Band Work

4 x 10

Bench Adduction

4 x 10

Bench Press

3 x 10 @ 55 %

Lat Pull Down

3 x 10

DB Shrug

3 x 10

Reverse Hyper Partner Manual

3 x 10

DB Psoas Single Leg Squat

3 x 10 @ 55 %

Leg Press

3 x 10 @ 55 %

Dumbbell Incline Press

3 x 10 @ 55 %

DB Shoulder Press

3 x 10 @ 55 %

Tricep Push Down

3 x 10

Glute Ham Hang

1 x 2:00

Partner Leg Walks

1 x 1

Band Hip Traction

1 x 5:00

Post Workout Stretching