Workout Plan (Hockey edition)

Warm-up
o Light run on the stairs
o Stretches (focus mainly on lower body and T-spine )

Upper Body
o Spider-man push up
o YWTs
o Bent over rows
o Seated/standing shoulder press
o Medicine ball throws
o TRX row/TRX letter T

Lower Body
o Squats (front or back)
o Deadlifts (sumo)
o Stairs with weight
o Hamstring curl on physio ball
o Single leg glut bridge
o Barbell hip thrust + resistance band
o Lateral hops
o Box jumps
o Lateral box jumps

Core
o Pal off Press
o Mountain Climbers
o Stir the Pot
o Wood chops
o Side chops
o Reverse wood chops
o Planks (Regular/Side/Dynamic)