This is my routine, please consult a physician if you want to do any of theses exercises.
Working out/stretching
Below are the videos I used to get started in my new routine in July 2021.
A video I did pretty much every day for months
Back rehab video that I followed to work on back
Workout routines
I have heard that the optimal routine is
LU rest day LU rest day
L=lower body (or aerobic)
U=upper body resistance
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Since my focus is developing my hockey skills and maintaining flexibility and energy, my routine is different. However, on the weeks that I can't play hockey, I follow the LULUL (2 days of rest) routine.
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My typical routine
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Monday - Abs and Hockey
Tuesday - Hockey
Wednesday - Abs/yoga and rowing machine
Thursday - Trainer
Friday - Hockey
Saturday - Abs Lower body lifting
Sunday - Upper body lifting
*stretch and walk every day*
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On days that I lift without a trainer, I do 10 exercises total for a minimum of 10 reps. I don't repeat the exercises so I can hit the entire upper or lower body. I have listed my exercises below. I tend to do 10-25 pushups and 1-2 minutes of planks on most non-lifting days
Abs
Pullover alternating knees
Ball to knee
Turkish get up
Plank
Russian twist
T-hold
Side plank
Boat hold with scissors
Leg lifts
Weight pass (plank)
Lower body
I follow the knees over toes workouts (see video)
Upper body
Shoulder raise
Pushups or chest press
Shoulder press
Band twist
Upright row
Pullups
Chin ups
Dips
Rotator cuff exercises
Weighted T-rotations
