01
Heat
5 min brisk walk or easy jog reps
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.
Sections
6
Exercises
24
Tracked sets
25
WarmupSuperset 1Superset 2Superset 3Superset 4 (Mobility Circuit)Daily Micro-Core
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01 / Warmup
Warmup
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
1 sets8/side reps
06
side-plank
1 sets20–30s/side reps
07
bird-dog
1 sets6/side reps
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)
1 sets15 reps
09
Lateral bounds (Heidens): (stick landings)
4 sets3/side reps
10
Falling starts: m
6 sets10 reps
02 / Superset
Superset 1
A1
Split Squat Jump to Return Stance
3 sets3 per leg reps
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A2
Squat Jumps
3 sets8 reps
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03 / Superset
Superset 2
A1
Broad Jumps
3 sets6 reps
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A2
Single-Leg Hip Thrusts
3 sets8 per leg reps
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04 / Superset
Superset 3
A1
Lateral Reaching Lunges
4 sets5 per leg reps
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A2
Mountain Climber Burpees
4 sets4 reps
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05 / Superset
Superset 4 (Mobility Circuit)
A1
Arm circles — per direction
1 sets10 reps
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A2
Rotational arm swing —
1 sets8/side reps
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A3
Hip circles — per direction
1 sets10 reps
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A4
Zombie squat with reach through —
1 sets10 reps
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A5
Scorpion kicks —
1 sets8/side reps
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06 / Section
Daily Micro-Core
01
McGill curl-up
8/side reps
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02
Side plank
20–30s/side reps
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03
Bird-dog
6/side reps
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