21 Day Challenge - Conditioning, Libraries (LaSalle Minor Hockey Association)

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    21 Day Challenge - Conditioning
    Created: Jan 04, 2022 6:36 PM, Updated: Jan 09, 2022 8:54 AM
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  • External Link
    21 Day Challenge PROMO
     
  • .pdf
    21 Day Challenge - Full Activity Lising
    Full list of all of the activities planned for the Player 21 Day Challenge
    153 KB
  • External Link
    Day 1 - Full Body Flow Warm Up
    Day 1 - Player - 21 Day Challenge
     
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    Day 2 - Lower Body Rolling/Stretching
    Day 2 - Player - 21 Day Challenge
     
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    Day 3 - Knee Drive Transition
    Day 3 - Player - 21 Day Challenge
     
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    Day 4 - Ultimate Ankle Warm Up
    Day 4 - Player - 21 Day Challenge
     
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    Day 5 - Three Jump Sequence to Develop
    Day 5 - Player - 21 Day Challenge Lower Body Explosiveness
     
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    Day 6 - Sally Squats
    Day 6 - Player - 21 Day Challenge “Flower” by Moby: *Go up when they say “up,” go down when they say “down,” and hold the bottom until the next “up.”
     
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    Day 7 - Lateral Acceleration
    Day 7 - Player - 21 Day Challenge
     
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    Day 8 - 100 Push Up Challenge
    Day 8 - Player - 21 Day Challenge
     
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    Day 9 - Back Attack Warm Up
    Day 9 - Player - 21 Day Challenge
     
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    Day 10 - EMOM Circuit #1
    Day 10 - Player - 21 Day Challenge *10 Push Ups, 12 Dips, 20 Mountain Climbers (per side) EMOM= Every Minute on the Minute. There are 5 different EMOM challenges and you will need a timer for these. Each should take 15 minutes and are made up of 5 rounds of 3 exercises. You have 60 seconds to complete each exercise, so 1 round will take 3 minutes in total. Example: in EMOM #1 if it takes 40 seconds to do your push ups then you get 20 seconds of rest before moving on the mountain climbers. Continue this pattern until your 5 rounds/ 15 minutes is up.
     
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    Day 11 - Max Effort Plank
    Day 11 - Player - 21 Day Challenge
     
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    Day 12 - 20 Minute Outdoor Activity
    Day 12 - Player - 21 Day Challenge Spend at least 20 minutes outside doing unstructured activity. Go have fun!
     
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    Day 13 - Fantastic Forearms
    Day 13 - Player - 21 Day Challenge
     
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    Day 14 - Lateral Drives for Acceleration
    Day 14 - Player - 21 Day Challenge
     
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    Day 15 - EMOM Circuit #2
    Day 15 - Player - 21 Day Challenge *8 Lunges (per), 12 Squats, 12 Sit Ups EMOM= Every Minute on the Minute. There are 5 different EMOM challenges and you will need a timer for these. Each should take 15 minutes and are made up of 5 rounds of 3 exercises. You have 60 seconds to complete each exercise, so 1 round will take 3 minutes in total. Example: in EMOM #1 if it takes 40 seconds to do your push ups then you get 20 seconds of rest before moving on the mountain climbers. Continue this pattern until your 5 rounds/ 15 minutes is up.
     
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    Day 16 - Max Effort Push Ups
    Day 16 - Player - 21 Day Challenge
     
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    Day 17 - EMOM Circuit #3
    Day 17 - Player - 21 Day Challenge *8 Kossac Squats (per), 10 Deck Squats, 12 Push Ups EMOM= Every Minute on the Minute. There are 5 different EMOM challenges and you will need a timer for these. Each should take 15 minutes and are made up of 5 rounds of 3 exercises. You have 60 seconds to complete each exercise, so 1 round will take 3 minutes in total. Example: in EMOM #1 if it takes 40 seconds to do your push ups then you get 20 seconds of rest before moving on the mountain climbers. Continue this pattern until your 5 rounds/ 15 minutes is up.
     
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    Day 18 - Crusher Core Circuit
    Day 18 - Player - 21 Day Challenge
     
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    Day 19 - EMOM Circuit #4
    Day 19 - Player - 21 Day Challenge *6 Squat Jumps, 12 Dips, 6 Skater Jumps (per) EMOM= Every Minute on the Minute. There are 5 different EMOM challenges and you will need a timer for these. Each should take 15 minutes and are made up of 5 rounds of 3 exercises. You have 60 seconds to complete each exercise, so 1 round will take 3 minutes in total. Example: in EMOM #1 if it takes 40 seconds to do your push ups then you get 20 seconds of rest before moving on the mountain climbers. Continue this pattern until your 5 rounds/ 15 minutes is up.
     
  • External Link
    Day 20 - EMOM Circuit #5
    Day 20 - Player - 21 Day Challenge *6 Broad Jumps, 5 Split Jumps (per), 12 Seal Sit Ups EMOM= Every Minute on the Minute. There are 5 different EMOM challenges and you will need a timer for these. Each should take 15 minutes and are made up of 5 rounds of 3 exercises. You have 60 seconds to complete each exercise, so 1 round will take 3 minutes in total. Example: in EMOM #1 if it takes 40 seconds to do your push ups then you get 20 seconds of rest before moving on the mountain climbers. Continue this pattern until your 5 rounds/ 15 minutes is up.
     
  • External Link
    Day 21 - Max Effort Wall Sit
    Day 21 - Player - 21 Day Challenge