The Full Exercise Arsenal.

Spider Lunge with Rotation

Hip flexors

Inchworm to Push-Up

Hamstrings

Lateral Squat Shift

Adductors

A-Skip in Place

Hip flexors

90/90 Hip Switch

Hip rotators

Jumping Jacks

Shoulders

High Knees

Hip flexors

Butt Kicks

Hamstrings

Banded Clamshell

Gluteus medius

Banded Lateral Walk

Gluteus medius

World's Greatest Stretch

Hip flexors

T-Spine Rotation

Thoracic erectors

Adductor Rocker

Adductors

Ankle Dorsiflexion (Wall)

Gastrocnemius

Banded Monster Walk

Gluteus medius

Groin Adductor Slide

Adductors

Inchworm Walk

Hamstrings

Squat / Knee-dominant

18

Bodyweight Squat

Quads

Goblet Squat (Light DB)

Quads

Cossack Squat

Quads

Banded Front Squat

Quads

Iso Wall Sit

Quads

Banded Squat

Quads

Deep Squat Hold

Quads

Barbell Back Squat

Quads

Calf Raise Iso Hold

Gastrocnemius

Front Squat

Quads

Hang Power Clean

Glutes

Hip Airplane Hold

Glute medius

Leg Extension (Machine)

Quads

Leg Press

Quads

Pause Squat

Quads

Spanish Squat (Isometric)

Quadriceps

Standing Calf Raise (DBs)

Calves

Tempo Squat (3-1-1)

Quads

Hinge / Posterior Chain

22

Glute Bridge

Glutes

Band Glute Bridge

Glute max

SL Glute Bridge (Band)

Glute max

DB RDL

Hamstrings

SL DB RDL

Hamstrings

Banded RDL

Hamstrings

SL RDL (Banded)

Hamstrings

Banded Hamstring Slides

Hamstrings

Barbell Hip Thrust

Glutes

Conventional Deadlift

Glutes

Hamstring Walkout

Hamstrings

Leg Curl (Machine)

Hamstrings

Nordic Hamstring Curl

Hamstrings

Reverse Nordic Hold

Quadriceps

Romanian Deadlift (RDL)

Hamstrings

Russian Kettlebell Swing

Glutes

Single-Leg Glute Bridge

Glutes

Single-Leg Glute Bridge Hold

Glutes

Single-Leg RDL

Hamstrings

Single-Leg RDL Hold

Hamstrings

Sumo Deadlift

Adductors

Trap Bar Deadlift

Glutes

Lunge & Single-leg

22

Reverse Lunge

Quads

Walking Lunge

Quads

Bulgarian Split Squat

Quads

DB Goblet Lateral Lunge

Quads

Box Step-Up (DBs)

Quads

SL Box Step-Down

Quads

SL Balance — Eyes Open

Ankle/foot stabilizers

Banded Standing Adduction

Adductors

Split Squat

Quads

Banded Lateral Lunge

Glutes

DB Bulgarian Split Squat

Quads

SL Balance — Eyes Closed

Ankle/foot stabilizers

Cossack Squat Hold

Adductors

Crossover Lunge (DBs)

Glutes

Dumbbell Step-Up

Quads

Lateral Step-Up

Glutes

Paused Split Squat (Isometric)

Quadriceps

Poliquin Step-Up (DBs)

VMO

Single-Leg Press

Quads

Single-Leg Wall Sit

Quadriceps

Skater Squat

Quads

Skater Squat Bottom Hold

Quadriceps

Upper Body / Push

25

Push-Up

Pectorals

DB Floor Press

Pectorals

Half-Kneeling DB Press

Deltoids

DB Push-Up to Row

Pectorals

Plyo Push-Up (Knees)

Pectorals

Clap Push-Up (or Hard Plyo)

Pectorals

Plank to Push-Up

Shoulders

Deficit Push-Up

Pectorals

Archer Push-Up

Pectorals

Banded Chest Press

Pectorals

Push-Up to Reach

Pectorals

Explosive Push-Up

Pectorals

Band Chest Pass

Pectorals

DB Push Press

Quads

Band External Rotation

Infraspinatus

Barbell Bench Press

Chest

Dead Hang

Lats

Dumbbell Shoulder Press

Shoulders

Incline Push-Up

Chest

Overhead Press

Shoulders

Plate Pinch

Forearms

Push-Up Challenge (60s)

Chest

Push-Up Hold (Isometric)

Chest

Tricep Dip

Triceps

Wall Slide

Serratus Anterior

Upper Body / Pull

24

Band Pull-Apart

Rhomboids

Band Pull-Apart Speed

Rhomboids

Band Row

Lats

Hanging / Bar Hold

Forearm/finger flexors

Band Face Pull

Rear deltoids

Banded Y-T-W

Lower/mid traps

Banded Wrist Work

Wrist flexors

Banded Shoulder Cuff Rotation

Rotator cuff (infraspinatus

Renegade Row

Lats

Band-Assisted Pull-Up

Lats

Barbell Bent-Over Row

Lats

Barbell Bicep Curl

Biceps

Chest-Supported Dumbbell Row

Lats

Chin-Up

Biceps

Dumbbell Row

Lats

Hammer Curl

Brachialis

Inverted Row

Lats

Lat Pulldown

Lats

Pull-Up

Lats

Ring Row / Inverted Row

Lats

Scapular Pull-Up

Lats

Seated Cable Row

Lats

Towel Pull-Up Hold

Forearms

Wrist Roller

Wrist Extensors

Core & Anti-rotation

31

Dead Bug

Rectus abdominis

Dead Bug with DB

Rectus abdominis

Side Plank

Obliques

Side Plank with Reach

Obliques

Hollow Hold

Rectus abdominis

Hollow Rock

Rectus abdominis

Pallof Press

Obliques

Tall Plank DB Drag

Anti-rotation core

Bear Crawl

Anti-rotation core

Bear Crawl Variations

Anti-rotation core

Copenhagen Plank (Short)

Adductors

Copenhagen Plank — Long

Adductors

Banded Chop / Lift

Obliques

Hanging Knee Raise

Lower abs

Dragon Flag Negatives

Rectus abdominis

Pallof March

Obliques

Hanging Straight-Leg Raise

Lower abs

Plank Shoulder Tap

Anti-rotation core

Bear Crawl with DBs

Anti-rotation core

Plank Hold

Rectus abdominis

Ab Wheel Rollout

Deep Core

Bird Dog

Erectors

Dragon Flag

Rectus Abdominis

L-Sit Hold

Rectus Abdominis

Lateral Bear Crawl

Core

Plank Challenge — Max Hold

Core

Russian Twist

Obliques

Stir the Pot (Swiss Ball)

Deep Core

Toes-to-Bar

Rectus Abdominis

V-Up

Rectus Abdominis

Wrist Curl

Wrist Flexors

Jump & Plyometric

33

Skater Hop — Stick It

Glutes

Jump Squat

Quads

Broad Jump

Glutes

Squat to Tuck Jump

Quads

Broad Jump → Sprint 10m

Glutes

Lateral Bound — Stick

Glutes

Lateral Skater Bound

Glutes

Pogo Hops

Calves/Achilles

Skater Hop Complex

Glutes

Multi-Direction Bound

Glutes

Ankle Hop Stick

Calves/Achilles

Single-Leg Pogo Hops

Calves/Achilles

High-Low Pogo Combo

Calves/Achilles

Drop Squat

Quads

Depth Drop (Low Box)

Quads

Depth Jump (Low Box)

Quads

Banded Squat Jump

Quads

Contrast Jump

Quads

Continuous Broad Jump

Glutes

Repeat Broad Jump

Glutes

Squat to Broad Jump

Quads

Continuous Lateral Bound

Glutes

Continuous Skater Hop

Glutes

Crossover Step Bound

Glutes

Lateral Depth Drop to Bound

Glutes

Low Box Hop-Up — Stick

Quads

SL CMJ Stick

Quads

Hurdle Hops — Continuous

Calves/Achilles

Ankle Hops

Calves

Box Jump

Glutes

Explosive Step-Up Jump

Glutes

Trap Bar Jump

Glutes

Vertical Jump

Glutes

Speed, Sprint & Agility

37

Wall Drive Hold

Hip flexors

Lateral Shuffle

Glutes

A-Skip Moving

Hip flexors

Reactive 5m Sprint

Glutes

A-Skip + March Combo

Hip flexors

Band-Resisted Start

Glutes

Falling Start Sprint

Glutes

Crossover Step

Glutes

Reactive Mirror Sprint

Glutes

Resisted → Free Sprint

Glutes

Mirror Sprint Game

Glutes

Fast Feet / Ladder Equiv

Calves

A-Skip + B-Skip

Hamstrings

Reactive Lateral Start

Glutes

30m Fly Sprint

Hamstrings

5-10-5 Pro-Agility

Glutes

Reactive 4-Cone

Glutes

Hill Stride

Glutes

Flying 10m Sprint

Hamstrings

Crossover Step to Sprint

Glutes

Hill Sprint

Glutes

A-Skip Resisted

Hip flexors

30-Sec Shuttle

Glutes

20m Sprint

Glutes

20m Flying Sprint

Hamstrings

10m Acceleration Sprint

Glutes

3-Point Start Sprint

Glutes

40m Sprint Intervals

Glutes

Agility Ladder — High Knees

Hip Flexors

Carioca

Hip mobility

Curved Sprint

Glutes

L-Drill

Glutes

Reactive Agility Drill

Glutes

Resisted Sprint

Quads

Sled Push

Glutes

Stair Sprints

Glutes

T-Drill

Glutes

Hockey-Specific Dryland

19

Agility Ladder — Crossover Step

Adductors

Agility Ladder — Ickey Shuffle

Hip Flexors

Agility Ladder — Lateral In-Out

Hip Abductors

Backcheck Simulation Sprint

Glutes

Backward Skater Squat

Quads

Faceoff Stance Explosive Start

Glutes

Forward Stride Simulation with Band

Glutes

Lateral Crossover Step-Up

Adductors

Mini-Band Lateral Walk

Glutes

Mirror Drill

Reaction time

Reaction Ball Drop

Reaction time

Resisted Lateral Shuffle

Glutes

Slide Board — Crossover Simulation

Adductors

Slide Board — Lateral Stride

Adductors

Stickhandling — Tennis Ball

Wrists

Stride Lunge with Reach

Glutes

Tight Turn Simulation

Adductors

W-Cone Drill

Glutes

Wall Ball Toss

Hand-eye coordination

Loaded Carries

7

Farmer Carry

Forearms/grip

DB Suitcase Carry

Obliques

Farmer + Suitcase Complex

Grip/forearms

Suitcase Get-Up

Obliques

Farmer Carry (Banded)

Grip/forearms

Carry Complex (Farmer + Suitcase + Overhead)

Grip/forearms

Crab Walk

Triceps

Rotational Power

13

Rotational Med Ball Toss

Obliques

Rotational Med Ball Side Toss

Obliques

Med-Ball Chest Pass (Wall)

Pectorals

Banded Rotational Press

Obliques

Banded Rotational Throw (Wall)

Obliques

Band Rotational Scoop Toss

Hips/glutes

Cable Chop

Obliques

Cable Woodchop (Explosive)

Obliques

Landmine Rotation

Obliques

Landmine Rotational Press

Obliques

Med Ball Scoop Throw

Obliques

Med Ball Shot Simulation

Obliques

Med Ball Slam

Core

Full-body & Complexes

3

Full-body & Complexes

DB Thruster

Quads

Full-body & Complexes

DB Complex

Full body (posterior chain

Full-body & Complexes

Combine Circuit

Full body

Conditioning / Jump Rope

3

Conditioning / Jump Rope

Jump Rope — Steady

Calves

Conditioning / Jump Rope

Jump Rope — Intervals

Calves

Conditioning / Jump Rope

Jump Rope — Speed

Calves/Achilles

Energy Systems / Intervals

17

Tempo BW Circuit

Full body (aerobic conditioning)

Repeat Tempo Intervals

Full body (aerobic conditioning)

Sprint Intervals 15s

Glutes

Repeat Sprint Ability

Glutes

Aerobic Circuit (Zone 2)

Full body (aerobic/cardiovascular)

Repeat Efforts — Shift Simulation

Full body (glycolytic/aerobic conditioning)

Beep Test

Full body (aerobic/cardiovascular)

300-Yard Shuttle Run

Glutes

Battle Rope Intervals

Shoulders

Burpee

Full Body

Jump Rope — Max Consecutive

Calves

Jump Rope HIIT

Calves

Mountain Climber

Core

Repeat Sprint Set (10×20m)

Glutes

Shift Simulation Intervals

Full Body

Skater Jump Intervals (Hockey Tabata)

Glutes

Slide Board Intervals

Glutes

Competitive Play

4

Mirror Game / Free Play

Full body

Free Play / 1v1 Game

Full body

Battle Game / 1v1

Glutes

Free Play with Intent

Full body

Prehab / Injury Prevention

12

Ankle Alphabet

Ankle Stabilizers

Fire Hydrant

Glute Medius

Hip Flexor Activation

Hip Flexors

Neck Isometric — Extension

Upper Traps

Neck Isometric — Flexion

Neck Flexors

Neck Isometric — Lateral

Scalenes

Prone Hip Extension

Glutes

Reverse Nordic Curl

Quads

Serratus Anterior Push-Up

Serratus Anterior

Single-Leg Balance Reach

Hip stabilizers

Terminal Knee Extension (TKE)

VMO

Wrist Pronation/Supination

Forearm Pronators

Cool-down / Recovery

24

Slow Walk with Nose Breathing

N/A (recovery)

Child's Pose with Breath

N/A (mobility/recovery — lats

Legs Up the Wall (or Shin Pull)

N/A (recovery — circulation)

Figure-4 Stretch

N/A (mobility/recovery — glutes

Pigeon Stretch

N/A (mobility/recovery — glutes

Cat-Cow

N/A (mobility/recovery — spinal erectors

Supine Spinal Twist

N/A (mobility/recovery — spinal rotators

Hip / Groin Flow

N/A (mobility/recovery — hips

90/90 Hip Stretch

Hip External Rotators

Butterfly Stretch

Adductors

Calf Wall Stretch

Gastrocnemius

Couch Stretch

Hip Flexors

Cross-Body Shoulder Stretch

Posterior Deltoid

Foam Roll — IT Band

IT Band

Foam Roll — Quads

Quads

Foam Roll — Thoracic Spine

Thoracic Spine

Joint Circles — Full Body

Ankles

Kneeling Hip Flexor Stretch

Hip Flexors

Lat Overhead Stretch

Latissimus Dorsi

Overhead Tricep Stretch

Triceps

Pancake Stretch

Hamstrings

Scorpion Stretch

Hip Flexors

Seated Hamstring Stretch

Hamstrings