Lilly Adams, coach of
teen hockey star Kaitlin Parent, gave us the dish on what moves keep her and her
players at the top of their game. Even if you're not picking up a stick anytime
soon, this workout will tone ya up fast, no rink needed!
Jump Squats
Start with feet hip width apart. Squat down and
then jump. You are trying to jump as high as you can. Land
on your toes and immediately go back into a squat. This should be
done silently. If you are making a lot of noise, make your goal landing
softer as opposed jumping higher. Do three sets of 30
seconds. As these get easier, add more time.
Lunges with a twist
Start with feet together. Step left foot out
about 3 feet and drop right knee to just above the ground (do not
let your knee touch the ground). Both left and
right knee should be at a 90-degree angle. If they are less than
90, take a bigger step; if they are more, take a smaller step. When both
legs are at 90 degrees, twist to the left. Return both feet back together by
pushing off with the left foot while pulling equally with the right foot. Repeat with
the right foot stepping out and with the twist to the right. Do three sets
of 10 lunges. As these get easier, add weight.
Push-ups
Start in a standard push-up position, on your hands and
toes. Hands should be slightly wider than your shoulders, and feet should
be together. Lower your chest till your arms are at 90 degrees,
push back up. Keep your core tight the entire time. Your body should be in
a straight line from your head to your heels. If you can not do five push-ups
in a row, drop your knees to the ground to a modified push-up. Do three sets
of 10 push-ups. As these get easier, add more repetitions.
Three Way Planks
Start in a push-up positions, except instead on up
on your hands, place your elbows down so your forearms are flat on
the ground. Tighten your core; do not let your belly or your butt sag
down. Hold for 30 seconds. Rotate so your only left
elbow is on the ground and you are balanced with your feet stacked on
top of each other. Right arm can either be straight up in the air or
place hand on your hip, which ever is more comfortable. Hold for 30
seconds. Repeat for the other side. Hold for 30 seconds. Do
three sets.
Six inches
Lie on your back with your legs together. Lift legs 6 inches
off the ground and hold for 30 seconds. If this is too difficult, you can place
your hand underneath you butt for support. Make sure your shoulders and neck
are relaxed. Do three sets.
Photo Credit: Ivan Jensen
BY LILLY ADAMS ON 1/11/2012 5:43:00 PM
POSTED IN ice hockey, hockey workouts, workouts, favorite ab workouts, lean leg workouts