Hockey players are some of the most agile and explosive athletes out there especially those that have been chosen for the Olympic games. Hockey increases the demands on areas of the body most people never get around to training. Not many of us have to think about training to get cross-checked on a daily basis or running into a wall at high speeds on ice.
This Body Bar workout will give you a glimpse into what a Hockey player must endure during training plus add a little spice into your normal routine. Rest 45 seconds between each set. This routine should be explosive while keeping your heart rate up.
1. Body Bar Chest Press – 4 sets of 12-15 reps
Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with hands slightly wider than shoulder width. Bar begins directly over the chest with arms straight. Bend elbows out to the sides to bring the bar towards the chest. Extend elbows to return to starting position.
2. Body Bar Russian Twist – 3 sets of 15 reps
Lie down on the floor and bend your knees so both feet are on the floor. Cross your arms across your chest and cradle the bar. Lift the shoulder blades off the floor and bring the right shoulder up and towards the left inner thigh. The opposite end of the bar will move towards the floor. Return to the starting position.
3. Body Bar Bent Over Row – 3 sets of 12-15 reps
Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an overhand grip with one hand. Position the bar to the side of your body hanging straight down. Tilt from the hips and let the bar hang at your knees (hand holding the bar will be close to the knee). Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.
4. Body Bar Deadlift
Begin with feet hip distance apart. Place the BodyBar in front of the thighs (overhand grip). With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Return to the starting position.
NOTE: Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.
5. Body Bar Lunges – 3 sets of 8 reps (on each side)
With feet hip distance apart, split your stance (one foot forward, the other back). Bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside during execution
6. Body Bar Super Set Cardio Finisher – 4 sets
- Body Bar High Knees – 15-30 seconds
- Body Bar Skaters – 15- 30 seconds