Thunder+Power+Transfer+Workout


 * __Time to build hockey power__ **
 * This is the workout that will set you apart **

We'll use the first part of the kettlebell workout as a warmup

1. Around the Body Pass or slingshot.

One minute in a clockwise direction, and then one minute counter-clockwise.

2. Halos. Holding the kettlebell by the ball, handle downward, move the kettlebell in a slanted orbit, the back of the orbit is at head level and the front of the orbit is at chest level. Inhale and open the chest while the kettlebell is behind your head.

One minute in a clockwise direction, and then one minute counter-clockwise.

3. Figure 8s. Keeping your back flat, and the weight on your heels, pass the kettlebell through your legs in a figure 8 pattern.

One minute in one direction, and then one minute in the opposite direction

4. Good Morning Stretch. Time to stretch the lower back and hamstrings. Cradle the kettlebell close to your chest with folded arms. Bend over with a straight back until you feel the stretch reflex of your hamstrings. Then bend your knees slightly, round your back, drop your head, and roll up slowly. Finish each repetition by lifting your chest

One minute.

Now things get different and champions will be made...

5. Windmill, left arm.. 10 reps

6. Two foot bounding for ten hops

7. Windmill, right arm.. 10 reps

8. Take a 30 second break and repeat 5, 6, 7 two more times

9. Wheelbarrow hops 10 reps

10. Jandas 15 reps

11. Repeat 9 & 10 two more times

12. Zig zag bounding for 20 steps

13. 20 Switching kettle bell swings

14. Repeat 12 & 13 two more times

15. 10 One leg cycling hops right leg

16. Chins, pullups or kettle bell rows

17. 10 One leg cycling hops left leg

18. Repeat 15, 16, 17 two more times.

19. Chopping kettlebell lunges 30 steps... and if you want to think about you want to accomplish this season and do this one another two more times with 30 second breaks it would be great... but it's up to you.