train like a hockey player
There’s a lot more than just skating that goes into success on the ice. We asked Ottowa Senators defenseman Mike Reilly to put together a full-body at-home workout that will give you a taste of what it takes to stay conditioned on the ice. Let’s get started.
Equipment Needed: Yoga mat, light weights, bands, foam roller, weight vest (if you have one)
Warmup:
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T- Spine rotation (x10 each side)
This gets my spine moving and my body feeling right going into a workout.
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Foam roll five minutes all muscles
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Seated quad stretch
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Childs pose (yoga stretch)
Lower Body:
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Wall sit (30 seconds on, 30 seconds off)
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Air squats (25 reps, 4 sets)
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Reverse lunge with weight vest (10 reps, 4 sets)
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Squat jumps (10 reps, 4 sets)
Upper Body/Core:
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Push-up pyramid up (1,2,3,4,5,6,6,5,4,3,2,1 for 2 sets)
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Shoulder raises (front and side, x10 with weights, 2 sets)
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High plank hold (30 seconds, 2 sets)
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Mountain climbers (25 each side, 2 sets)
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Plank with elbows on the ground (60 seconds each side, 2 sets)
Finish with a 20-minute bike ride
To see more from Mike, follow him on Instagram: @mikeyreilly5
