Athlete Development, Lifestyle

Home Workouts – No Equipment Required

**This will be the last day of our free daily workouts. If you have enjoyed these workouts and you would like to continue, you can subscribe for less than $1/day ($25/month). Click here to subscribe. **

Sunday, April 12
Today’s activity is a yoga practice put together by Edge School teacher Denise Johnston. Along with teaching at the school, Denise runs after school yoga sessions for all of our teams. Denise was very generous with her time in putting this together and I know you are going to like it.

Enjoy.

Saturday, April 11

Today’s workout is a circuit with a tabata timing scheme:
Work for 20 sec, rest for 10 sec.
Rest 1 min after you have completed each exercise.
Do 4 sets.

Exercises
1. Jumping Jacks
2. Squat Hold – Video
3. Low Box Stride – Video
4. Push-up
5. Cross-over Bound – Video
6. Leg Flutter – Video
7. Lunge Jump – Video
8. Burpee or Beginner Burpee – Video

Pilates (mobility)
16 minute practice courtesy of B2P Pilates – Video

Thursday, April 9

“Upper”
*If you missed it, check out this video on how to make a heavy pack

4 Sets:
30 Backward Arm Circles – Video
30 Forward Arm Circles – Video
30 Lateral Raise Pulses – Video
30 Chest Fly Pulses – Video

5 Sets:
10 Push-up or Modified Push-up
10 Back Bridge Pull-over – Video
10 Z Press w/ Heavy Pack – Video
10 2-Step FWD/BWD Crawls (each way) – Video

5 Sets:
30 Mountain Climbers – Video
20 Speed Step outs – Video
10 Bridge/Planks – Video

Conditioning

Sweat for 20 minutes (pick any activity)

Wednesday, April 8

“Bridge”

EMOM 28
*Begin a new exercise every minute on the minute for 28 minutes

0:00 8 Get-ups – Video
1:00 9 Walkout – Video or Beginner Walkouts – Video
2:00 10 Burpees or Beginner Burpees – Video
3:00 11 Ground to Overhead w/ Heavy Pack – Video
4:00 12/side Lateral Jump over Heavy Pack – Video
5:00 13/side Forward Lunge
6:00 14/side Deadbug w/ Heavy Pack – Video

…repeat this pattern until you reach 28:00

Box Breathing
When you’re done set a timer for 5 minutes
Get in a comfortable position (seated or lying)
Close your mouth (breath through your nose)
Shut your eyes
Begin ‘Box Breathing’ – Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds
Continue for 5 minutes

Tuesday, April 7

Warm-up
5 sets:
10 Jumping Jacks
5 Burpees or Beginner Burpees

“Beach Day”
*Complete all prescribed sets of each exercise before moving to the next exercise (except 9A and 9B)
**During the 10 second work phase you must exert maximum effort (muscle tension) for the full time

1. ISO Squat 4 x 10 s (30 s rest between sets) – Video
2. ISO Back Row 3 x 10 s (30 s rest between sets) – Video
3. ISO Split Squat 3 x 10 s/side (30 s rest between sets) – Video
4. ISO Bent Row 3 x 10 s (30 s rest between sets) – Video
5. ISO Wall Push 4 x 10 s (30 s rest between sets) – Video
6. ISO Biceps Curl 4 x 10 s (30 s rest between sets) – Video
7. ISO Front Raise 4 x 10 s (30 s rest between sets) – Video
8. Boat Hold – 3 x 20 s (1 min rest between sets) – Video
9A. Front Bridge 3 x 1 min – Video
9B. Side Bridge 3 x 30 s (per side) – Video
(1 min rest after side bridges)

Monday, April 6

“Pack your bags”

*30/30 Circuit – work for 30 sec, rest for 30 sec, take a 1 minute break after completing 1 round
**4 Rounds
***SCALE THE WEIGHT OF YOUR PACK TO FIT THE WORKOUT*

Heavy Pack Thruster – Video
Heavy Pack Over Shoulder Squat – Left – Video
Heavy Pack Row – Video
Heavy Pack Over Shoulder Squat – Right
Push-up
Heavy Pack Power Clean – Video
Heavy Pack Zercher Split Squat – Left – Video
Heavy Pack Push Press – Video
Heavy Pack Zercher Split Squat – Right
Heavy Pack Deadbug – Video

Sunday, April 5

Today’s workout consists of 2 mobility routines: a flow mobility and a functional range conditioning routine.
You can find all of the exercises in each routine in a playlist on my youtube page. The playlists can be found in the links below.

Flow Mobility Routine – Video Playlist
2 sets:
1. OH Hip Hinge w/ Knee Hug x 5/side
2. Plank Step-out x 5/side
3. Plank Step-in x 5/side
4. Downward Dog/Plank x 10
5. Wide Stance Torso Rotation x 5/side
6. Deep Squat/Hamstring Stretch x 10
7. Lunging Elbow Drop/Torso Rotation x 5/side
8. Cossack Squat x 5/side
9. Deep Squat Rotation x 5/side
10. Deep Squat Knee Drop x 5/side
11. Adductor Rocker x 5/side
12. Reptile Slide x 5/side

FRC Mobility Routine – Video Playlist
1 set:
1. 90/90 IR Hip Hinge Hover x 10/side
2. 90/90 ER Hip Hinge Hover x 10/side
3. 90/90 Hover Transfer x 10/side
4. 90/90 to Open 90/90 Hover x 5/side
5. Quadruped Hover – Hip Abduction x 5/side
6. Seated Splits Hover – Hip Flexion x 5/side
7. Squat Ankle Hover x 5/side
8. Swimmer’s Hover – Prone x 5/side
9. Swimmer’s Hover – Kneeling x 5/side

Saturday, April 4

Today’s workout is a circuit with a tabata timing scheme:
Work for 20 sec, rest for 10 sec.
Rest 1 min after you have completed each exercise.
Do 4 sets.

Pilates (mobility)
13 minute practice courtesy of B2P Pilates – Video

Friday, April 3

“30-20”
*If you missed it, check out this video on how to make a heavy pack

Start your timer, follow the timeline below..Go!

0:00
3-4 Sets:
30 Squats w/ Heavy Pack – Video
20 Squat Jumps

@ 7:00
3-4 Sets:
30 Split Squat w/ Heavy Pack (15/side) – Video
20 Rocket Jump (10/side) – Video

@ 15:00
3-4 Sets:
30 Cossack Squats (15/side) – Video
20 Speed Skater Lateral Bound – Video

Core
4 sets:
Boat Hold 20 s – Video
SL Glute Bridge Hold 20 s/side – Video
Serratus Plank 20 s – Video
(1 min rest between sets)

Thursday, April 2

“Upper”
*If you missed it, check out this video on how to make a heavy pack

4 Sets:
30 Backward Arm Circles – Video
30 Forward Arm Circles – Video
30 Lateral Raise Pulses – Video
30 Chest Fly Pulses – Video

5 Sets:
10 Push-up or Modified Push-up
10 Back Bridge Pull-over – Video
10 Z Press w/ Heavy Pack – Video
10 2-Step FWD/BWD Crawls (each way) – Video

4 Sets:
30 Mountain Climbers – Video
20 Speed Step outs – Video
10 Bridge/Planks – Video

Conditioning

Sweat for 20 minutes (pick any activity)

Wednesday, April 1

“Bridge”

EMOM 28
*Begin a new exercise every minute on the minute for 28 minutes

…repeat this pattern until you reach 28:00

Tuesday, March 31

Warm-up
5 sets:
10 Jumping Jacks
5 Burpees or Beginner Burpees

“Beach Day”
*Complete all prescribed sets of each exercise before moving to the next exercise
**During the 10 second work phase you must exert maximum effort (muscle tension) for the full time

1. ISO Squat 4 x 10 s (30 s rest between sets) – Video
2. ISO Back Row 4 x 10 s (30 s rest between sets) – Video
3. ISO Split Squat 3 x 10 s/side (30 s rest between sets) – Video
4. ISO Wall Push 4 x 10 s (30 s rest between sets) – Video
5. ISO Biceps Curl 4 x 10 s (30 s rest between sets) – Video
6. ISO Front Raise 4 x 10 s (30 s rest between sets) – Video

Core
3 sets:
(1 minute rest between sets)
1 min Front Bridge – Video
30 s Side Bridge (per side) – Video

Monday, March 30

“Pack your bags”

*25/25 Circuit – work for 25 sec, rest for 25 sec, take a 1 minute break after completing 1 round
**3-4 Rounds
***SCALE THE WEIGHT OF YOUR PACK TO FIT THE WORKOUT*

Sunday, March 29

Today’s activity is a yoga practice put together by Edge School teacher Denise Johnston. Along with teaching at the school, Denise runs after school yoga sessions for all of our teams. Denise was very generous with her time in putting this together and I know you are going to like it.

Enjoy.

Saturday, March 28

“Izumi”
Part 1

10-20 minute Jog for Warm-up

Part 2

Today’s workout is a circuit with a tabata timing scheme:
Work for 20 sec, rest for 10 sec.
Rest 1 min after you have completed each exercise.
Do 4 sets.

Exercises
1. Jumping Jacks
2. ISO Squat – Video
3. Mountain Climbers – Video
4. Push-up
5. Lateral Hop over Heavy Pack – Video
6. Lunge Jump – Video
7. Leg Flutter – Video
8. Burpee or Beginner Burpee – Video

Friday, March 27

“30-20”
*If you missed it, check out this video on how to make a heavy pack

Start your timer, follow the timeline below..Go!

0:00
3-4 Sets:
30 Squats w/ Heavy Pack – Video
20 Squat Jumps

@ 7:00
3-4 Sets:
30 Split Squat w/ Heavy Pack (15/side) – Video
20 Rocket Jump (10/side) – Video

@ 15:00
3-4 Sets:
30 Cossack Squats (15/side) – Video
20 Speed Skater Lateral Bound – Video

Thursday, March 26

“Rainbow Haven”
*If you missed it, check out this video on how to make a heavy pack

Jog 20 minutes (It’s going to be really nice out!)

4 Sets:
20 Backward Arm Circles – Video
20 Forward Arm Circles – Video
20 Lateral Raise Pulses – Video
20 Chest Fly Pulses – Video

4 Sets:
10 Push-up or Modified Push-up
8 Beginner Walkouts – Video
6 Bridge/Plank – Video

4 Sets:
10 Back Bridge Pull-over – Video
20 Lateral Hops over Heavy Pack – Video
30 Mountain Climbers

Wednesday, March 25

“Perri”
*If you missed it, check out this video on how to make a heavy pack
**Scale to your level of preparedness
4 Sets:
20 Jumping Jacks
20 Butt-Kicks (on the spot)
20 High Knees (on the spot)

4 Sets:
8 SL RDL to Overhead (per leg) w/ Heavy Pack – Video
8 Sit-up to Overhead – Video

4 Sets:
20 Squats w/ Heavy Pack – Video
20 s Squat Hold (body weight)

3 sets:
(1 minute rest between sets)
1 min Front Bridge – Video
30 s Side Bridge (per side) – Video

Tuesday, March 24

“Stairway to Heaven”

EMOM 30
*Begin a new exercise every minute on the minute for 30 minutes

0:00 7 Get-ups
1:00 8 Burpees or Beginner Burpees
2:00 9/side Forward Lunge
3:00 8 Get-ups
4:00 9 Burpees or Beginner Burpees
5:00 10/side Forward Lunge

…continue adding one rep until you reach 15:00, then start working back down

15:00 10 Get-ups
16:10 11 Burpees or beginner burpees
17:00 12/side Forward Lunge
18:00 9 Get-ups
19:00 10 Burpees or beginner burpees
20:00 11/Side Forward Lunges

…until you reach 30:00

Monday, March 23

“Pack your bags”

*25/25 Circuit – work for 25 sec, rest for 25 sec, take a 1 minute break after completing 1 round
**3 Rounds
***SCALE THE WEIGHT OF YOUR PACK TO FIT THE WORKOUT*

Sunday, March 22

Homework

First, a bit of homework for next week’s sessions. Please check out t his link for an explanation of how to create a weight for your home workouts. We are going to start adding weight to our workouts.

Workout

Today we are very fortunate to have a guest mobility and core session with Natasha Wilson, owner and operator of B2P Athletics. Natasha is seriously skilled at what she does and we are so lucky she shared some content with us today. Natasha mentions that this session is specific to hockey players but no one will walk away from today without receiving benefit from the movements and Natasha’s keen attention to detail.

Natasha can be found at www.b2p.ca and on instagram she uses the handle @b2ppilates. Natasha plays a big role in our Summer training program and she just so happens to do sessions online as well.

Enjoy.

https://vimeo.com/398900497/299873d334

Saturday, March 21

Part 1

10 Minute Jog – warm-up pace

Part 2

“Walk off”

5 Beginner Walkouts – Video here
5 Hand Release Push-ups (or modified push-up) – Video here
10 Beginner Walkouts
10 Hand Release Push-ups (or modified push-up)
15 Beginner Walkouts
15 Hand Release Push-up (or modified push-up)

*Rest 2 minutes, repeat 2-3x (total of 3-4x)

Part 3

16 sec Iso Squat – Video here
16 Speed Skater Lateral Bounds – Video here
16 Low Box Strides (use couch, chair, ottoman, pouf, etc) – Video here

*Rest 1 min, repeat 2x (total of 3 x)

Friday, March 20

Part 1

“Quadzilla”
30 Reverse Lunges
30 Hip Thrusts – back on couch or chair – Video here
30 sec Squat Hold
30 Lateral Line Hops – Video here
25 Reverse Lunges
25 Hip Thrusts
25 s Squat Hold
25 Lateral Line Hops
….Work your way down to 5 (20, 15, 10, 5)

Part 2
1 Minute Front Bridge – on forearms
30 Side Bridge each side
30s Single leg Glute Bridge Hold each side – Video here

Repeat part 2 twice (total of 3x)

Thursday, March 19

“Barcelo”

Part 1

Walk 20+ minutes – Focus on breathing through your nose

Part 2

EMOM9 (Begin a new exercise every minute on the minute for 9 minutes)
0:00/3:00/6:00 – 30 Squat
1:00/4:00/7:00 – 15 Push-ups (or modified push-ups
2:00/5:00/8:00 – 10 Beginner Burpees – Video here

*Rest 2 minutes, repeat 1-2x

Wednesday, March 18

“Shoulder Roast”

Part 1

Jog 20 minutes

Part 2

5 Beginner Walkouts – Video here
5 Bridge/Planks – Video here
10 Mountain Climbers – Video here
10 Beginner Walkouts
10 Bridge/Planks
20 Mountain Climbers
15 Beginner Walkouts
15 Bridge/Planks
30 Mountain Climbers

*Rest 2-3 minutes, repeat 2-3x

Tuesday, March 17

“30, 20, 10, Go!”

Part 1

Walk 20+ Minutes – Focus on breathing through your nose

Part 2

30 Jumping Jacks
30 Reverse Lunges
20 Jumping Jacks
20 Reverse Lunges
10 Jumpings Jacks
10 Reverse Lunges

*Rest 2-3 minutes, repeat 2x

Monday, March 16

“Staples”

Part 1

Jog

Part 2

4 Sets:

5 Beginner Burpees

20 Squats

10 Push-ups

*Rest 2-3 minutes, repeat 1x

Ross

Ross is an exercise and sport enthusiast who is passionate about human performance and development. He has been in the athlete development field for the past 14 years. Ross holds an MSc Kinesiology from AT Still University and a BSc Kinesiology from Dalhousie University.