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HOME/NHL PLAYER WORKOUTS/MCDAVID/WEEK 2 · TOP SPEED & ENGINE
NHL PLAYER WORKOUTS / MCDAVID

Week 2 · Top Speed & Engine

Upper-body drive for puck protection at speed, rotational power for the release off the rush, and the conditioning that lets you do it on the third shift of a shortened bench. Week 2 of 2 — sharper and faster. Cut a set before you let quality slip.

Warm-UpRotational PowerPush / PullTrunk Under LoadShift Conditioning+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
42
~66' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
03
Scapular Wall Slide
1 sets10 repsLow back stays on the wall.Rest 0
04
Band Pull-Apart
1 sets15 repsRest 0
05
Dead Bug
1 sets6/side repsExhale as the leg goes out.Rest 0
B
● STRAIGHT SETS
Rotational Power
EXERCISES
1
TOTAL SETS
4
B14 SETS
Medicine Ball Shot-Put Throw
4 sets5/side repsHips lead, arm finishes. Fast and violent.Rest 90
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C
● SUPERSET
Push / Pull
EXERCISES
2
TOTAL SETS
8
A14 SETS
Incline Dumbbell Press
4 sets6 repsThe angle you protect a puck at.Rest 120
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A24 SETS
Pull-Up
4 sets5 weighted repsWeighted. Full range, controlled down.Rest 120
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D
● SUPERSET
Trunk Under Load
EXERCISES
2
TOTAL SETS
6
A13 SETS
Farmer's Carry
3 sets40 m heavy repsHeavy and tall. Grip, trunk, and a bit of engine.Rest 90
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A23 SETS
Ab-Wheel Rollout
3 sets12 repsFull extension, no sag through the low back.Rest 60
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E
● STRAIGHT SETS
Shift Conditioning
EXERCISES
2
TOTAL SETS
17
E112 SETS
Bike Sprint Intervals
12 sets15 s on / 45 s off repsShift length, shift intensity. This is the hardest part of the week.Rest 0
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E25 SETS
Slideboard Intervals
5 sets30 s on / 60 s off repsFinish laterally, with tired legs. That is the point.Rest 0
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
2
01
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
ELITE HOCKEY HQ · SESSION · NHL-PLAYER-WORKOUTS/MCDAVID/W2-TOP-SPEED-ENGINE
READYCOACH MODE · OFF

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