Rider Ice Hockey Team
Dry land Conditioning Program
I.
Flexibility:
Cervical/Neck –
Shoulders –
Chest –
Upper Back –
Stomach/Abdominals –
Lower Back –
Lats./Side –
Quadriceps –
Hamstrings –
Groin –
Calves –
Forearms & Wrists –
Hands & Fingers –
II.
Cardio – Vascular Exercise/Aerobic Conditioning:
Running (Road, Track or Treadmill) –
Cycling (Outdoors Road) –
Cycling (Outdoors Mountain) –
Cycling (Stationary Bike) –
Swimming –
Rowing –
In – Line Skating –
Stair Master –
Upper Body Ergometer/UBE –
Elliptical Trainer –
Cross Country Skier –
Schwin Air Dyn –
Versa Climber –
III.
Strength Training:
1. Chest – Bench Press, Chest Press, Push – Ups, Incline Bench or Dumbbell Press,
Dumbbell Flies
2. Rhomboids – Reverse Row, Low Pull, Dumbbell Rows
3. Quadriceps – Knee Extension Machine, Squats
4. Hamstrings – Knee Flexion Machine, Lunges
5. Deltoids/Shoulders – Nautilus Shoulder Abduction, Shoulder Press w/ Barbell,
Overhead Dumbbell Press, Frontal Raises, Lateral Raises,
Salt & Pepper
6. Latisamis Dorsi – Lat Pull Down w/Bar behind head & wide grip, pulling bar
down in front while leaning back slightly with hands facing out
& pulling bar down in front while leaning back slightly with
hands facing in, Pull Ups
7. Abdominals – Nautilis Lumbar Flexion or Eagle Lumbar Flexion Machines,
Crunches, Scissors, Bicycles, Reverse Sit Ups, Rotational Sit Ups,
Lateral Crunches, Sky Kicks, Knees to Elbows, Jack Knives
8. Lumbar Muscles – Nautilus Lumbar Extension or Eagle Lumbar Extension
Machines, Lumbar Extension while lying on floor, Roman
chair
9. Biceps – Curl Machine, Dumbbell Curls, Curl Bar, Chin Ups
10. Triceps – Triceps Machine, Triceps Pull Down with Lat Bar, Dumbbell Triceps,
Kick Backs, Dips
11. Wrist – Wrist Rolls with a small bar, cable and 2 ½ lb weight attached at the end.
Rolling the bar with the 2 ½ lb weight until it goes all the way down and then
reverse the motion and rolling the bar until the weight raises all the way back up
to the bar. (Hold bar like you hold your stick). Dumbbell Wrist Rolls –
Flexion/Extension, Supination/Pronation, Radial/Ulnar deviation
12. Quadriceps, Hamstrings & Gluteus Maximus – Leg Press and position feet
shoulder width apart with toes facing straight, then toes facing out for more groin
work and toes facing in for more lateral quad work, Wall Slides & Wall Seat
13. Gastrocnemious/Calves – Heel Raises, going up all the way upon your toes and
returning back down with or without resistance like a barbell or dumbbells. Can
down Heel Raises on a Leg Press Machine.