Bodyweight Hockey Workout 🏒 [Advanced]

– Hey, hockey player. In this video, I’m gonna
be running you through an advanced, no equipment-needed, you become an all-round
better hockey player. Let’s get into it. The first exercise that
we’re gonna go through is something called the shrimp squat. The shrimp squat’s a very,
very difficult exercise. It’s a unilateral exercise,
meaning we’re only gonna train one leg at a time. You’re gonna back
yourself up into a height that is currently set
to your ability level. Because this exercise is tough. I am gonna be balancing on
this leg and squatting down to touch my knee with the other leg. Keeping nice and tight, control on the way down, touch, back up. Keeping my posture nice and controlled, touch, back up, one more time. Touch, and back up. That’s a shrimp squat and it is a lot more difficult than it looks. And when you’re just brand new to this, you can start with a higher ledge. But as you get more and more advanced, you’re gonna wanna bring it down, in order to make the exercise more and more and more advanced. Now, for all the sets,
reps, and rest periods, make sure you check out the description. ‘Cause I’ve got all that
information ready to rock for you. The next exercise, after
you train both legs in the shrimp squat, is a Plyo push up. The Plyo push up, I’m sure
you’ve seen a lot before. And it’s great for total upper body power. You’re gonna be pressing, and a good cue for this
is just simply to clap. Any kind of press and in the air would make it plyometric, due to the land of the loading and stretching, but clapping just kinda
forces you to do it. So you’re gonna be here, down, up, here. You can do two, just like that, if you wanna make it more advanced. So you can do one here,
or two, and get it in. Whatever suits your current ability level is what you’re gonna wanna do. That keeps your power output. There’s a difference
between strength and power. Power allows you to emit that strength faster than somebody who is just strong. That’s really a difference between power lifters and athletes. This difference is your
ability to produce power in a very, very short time frame. Hockey athletes need to do that, which is why we need to do
more plyometric movements. So we’ve got our shrimp squats and our plyometric push ups done. Those exercises are to be
done completely by themself. But now we’re gonna be
moving into super sets. Super set means you’re gonna be doing two exercises back-to-back. Your first super set is gonna be Alternating T-stands
with a reverse crunch. Now, super set, essentially,
what you’re gonna be doing, is your alternating T-stand,
do those reps first. And then do the reps
from the reverse crunch, and then go back to the
alternating T-stands after that, following the sets and
reps that are listed below. Your alternating T-stand
is a very tough exercise. Again, it’s one that’s
very deceptively tough. I may even struggle with a
bit of the balance right here. Just like the shrimp squat,
it’s tougher than it looks. I’m gonna be here, in
full shoulder extension, but I’m also gonna extend this leg backwards at the same time, as I try an create a T with my body. Nice and controlled, nice and controlled. Create my T, control, and back up. And since it’s alternating,
I’m now gonna switch legs. Controlled, keeping my
core nice and tight, keeping my posture, down in my T. Slowly, control, back up. That is a lot tougher than it looks. To make it easier, you can
actually just go faster. That exercise is one of the rare exercises that’s harder if you go slower. That’s how you perform
the alternating T-stand. It’s great for ankle
stability, core stability. But overall, training the posterior chain, which is the backside of
your body, without equipment. Pretty tough to train
the backside of the body in a very difficult way, if
you don’t have equipment, the T-stand will remind
you that that’s not true. You can train it, and it is
incredibly, incredibly hard. Great posterior chain exercise. But also a great balance
exercise for hockey athletes. You’re combing that
with the reverse crunch. Reverse crunch is gonna be
right down on the ground. Now, there’s a couple ways to do this one, depending on your current ability. The reverse crunch, in it’s
easier form, is gonna be here. And you’re simply just going
to crunch up off the ground. I’m only gonna use my abs, I’m not gonna be swinging
or anything like that. I’m just gonna be here, use my abs, crunch up, lift my butt up off the ground, and go from there. Little bit more advanced
version is to do that, but include the leg raise. So I’m gonna be here,
and then come back up, and then finish the crunch. Back down, come back up,
and then finish the crunch. So that’s how you’re gonna
be doing your reverse crunch. Don’t lose your microphone
when you’re doing your reverse crunch at the gym. You’re gonna super set
those two exercises. After that, you’re gonna move
on to your next super set. Now again, this is an
advanced body weight workout. I do mean advanced, because this one, you’re gonna be super
setting neutral grip pull ups with one arm push ups,
Rocky style, all right? Your neutral grip pull
up, you’re gonna be, essentially when it comes
to grips, it’s real easy. Overhand, underhand, neutral. Or pronated, supinated, neutral. Neutral just means your
palms are facing each other. So since it’s a neutral grip pull up, that’s where we’re gonna be. I’m gonna safely step up,
and if you’re at home, since this is a body weight only workout, I do recommend getting the pull up bars that you can put in the door. Because they’re incredibly cheap and really beneficial
for you to have at home. But if you don’t have
a pull up bar at home, there is definitely exercise
substitutions that you can use, that I’ve already included
in the Member’s Area for the body weight training
program at But here is the neutral grip pull up. You’re gonna be palms facing
each other right here, I’m gonna grip, nice and strong. I gotta make sure that
my arms are straight so I get a full range of motion, legs are off, and up. I’m gonna bring my chest
all the way up to the bar. Because if I don’t bring
my chest up to the bar, I’m not going through
the full range of motion for what actually is a pull up. And if I don’t let myself
come all the way down, then I’m also not doing
the full range of motion that’s needed for a pull up. So you’re gonna perform all your reps that you need to perform there, in a slow and controlled fashion. But the pull up is one exercise that, pretty much everybody cheats on. They try to swing, or they
don’t come all the way down, or they don’t bring
themself all the way up. Well, if you don’t do
that, it’s not a pull up, so don’t call it a pull up. You have to do that every single time. You’re gonna be super setting
that neutral grip pull up with the one arm push up. One arm push up is a very,
very difficult exercise. This is why it is in the later phases of the body weight only
hockey training program. You’re gonna have one hand,
nice and strong on the ground, one hand behind you, come
down, press up, down, and up. That’s how you’re gonna be
doing the one arm push up, but that’s not for everybody. That requires a lot of
kinesthetic awareness, a lot of balance, and a
lot of upper body strength. If you’re not there yet, you can do a one arm push up with
your knees on the ground. Or you can simply just go
back to standard push ups. All right, but that’s
gonna be your super set. Very difficult super set between your pull ups and your one arm push up. One arm push up helping a lot with keeping people off the puck, staying strong in front of the net. And your shot power? Your neutral grip pull up is one of the best things in
the book for shot power. So that’s something, that’s
a very, very difficult, but very rewarding at
the same time super set that you can do to improve
your hockey performance. After that super set, you’re gonna move into the last super set of the day, which is diamond push
ups and Russian twists. Both of these exercises are ground-based. Diamond push up is just to trash your triceps, chest, and
shoulders just a little bit more. But focus a little bit
more on them triceps. Diamond position here on the ground. Out, chin and chest to the ground. Just like a pull up, we want to have that full range of motion. It ain’t a push up unless you’re putting your chin and chest on the
ground for every single rep. That’s how you’re gonna be
doing the diamond push ups. That emphasizes tricep recruitment. Then you’re gonna be moving
into the Russian Twist. Now a Russian Twist,
body weight only style, you’re gonna be here in what’s
known as a C set position. I want you to lean back,
’cause now when I lean back, my core started to activate even though I’m not even doing anything yet. If I’m here, I’m relaxed. But I’m leaning back, now
I’ve got core stabilization. Russian twists from here to here. I am just gonna twist with my body. If I wanna make it harder, then I lift my legs and twist with my body. But I wanna make it even harder than this? Well then I could put something
in my hands from my house. If I have a phone book,
if I have textbooks, if I have a medicine
ball, if I have anything at home then I can make this even harder. It’s a rotational core exercise. And rotational core power plays
a big role in skating speed, but once again, in your shot power. Shots are a low load,
high velocity movement. Just like that. Low load, high velocity,
rotational movement, to be more exact. That’s what things like
this exactly train. Low load, higher velocity, rotational. So we’re getting a very
sports-specific result for hockey. And then, that is it. That’s the last super set that
you’re gonna be performing. I’m a little worn out here, ’cause those are some advanced movements. If you liked that video, make sure you smash the thumbs up
button and hit subscribe. Because I’ve got so many
more hockey-specific workouts and videos just waiting for you to watch in the future to
become a better hockey player. And if you want more information on the body weight only
hockey training system and where you can instantly get access to six different phases
of body weight only hockey training programming, click on the link in the
comment section below.

8 thoughts on “Bodyweight Hockey Workout 🏒 [Advanced]

  1. Many thanks! Sorry if you've shown this in the past… Do you have workouts for adult players looking to drop belly fat? (20-25lbs)

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