ON SEASON WORKOUTS / NOMADS PROGRAM
Friday – Plyo Session
Boost on-ice explosiveness, vertical jump, and first-step acceleration with plyometric training. This session sharpens power output and quickness through dynamic jumping and core stability work.
WarmupSuperset 1Superset 2Superset 3Superset 4 (Mobility Circuit)+1 more
SECTIONS
6
BLOCKS
EXERCISES
24
MOVEMENTS
TOTAL SETS
39
~54' EST.
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00
● WARMUP
Warmup
EXERCISES
10
TOTAL SETS
18
01
Heat
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
06
side-plank
07
bird-dog
08
Dynamic prep: A-skips m , pogo hops 1×10 [Video Example](https://www.youtube.com/watch?v=Kxt5spCm7A8), hip airplanes 1×3/side [Video Example](https://www.youtube.com/watch?v=z6jIxz3t7V8)
09
Lateral bounds (Heidens): (stick landings)
10
Falling starts: m
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
6
A13 SETS
Split Squat Jump to Return Stance
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A23 SETS
Squat Jumps
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C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
6
A13 SETS
Broad Jumps
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A23 SETS
Single-Leg Hip Thrusts
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D
● SUPERSET
Superset 3
EXERCISES
2
TOTAL SETS
8
A14 SETS
Lateral Reaching Lunges
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A24 SETS
Mountain Climber Burpees
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E
● SUPERSET
Superset 4 (Mobility Circuit)
EXERCISES
5
TOTAL SETS
5
A11 SETS
Arm circles — per direction
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A21 SETS
Rotational arm swing —
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A31 SETS
Hip circles — per direction
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A41 SETS
Zombie squat with reach through —
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A51 SETS
Scorpion kicks —
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F
● STRAIGHT SETS
Daily Micro-Core
EXERCISES
3
TOTAL SETS
3
F1
McGill curl-up
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F2
Side plank
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F3
Bird-dog
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