Cycle Synced Hockey Strength Program

This 12-week program is designed to build hockey-style strength, power, and resilience while respecting the natural rhythm of the menstrual cycle. The goal is to develop a body that is strong, explosive, mobile, and durable—capable of heavy lifting, quick directional changes, and sustained athletic output.

Training is organized into progressive phases that move from foundational strength and movement quality to explosive, sport-style athleticism, with structured warm-ups, prehab, strength blocks, conditioning, and intentional cooldowns built into every session. Load, intensity, and exercise selection are adjusted to align with hormonal phases, supporting performance, recovery, and long-term consistency.

This program emphasizes:

Strong arms, shoulders, chest, glutes, and hamstrings

Hip and ankle strength for power, stability, and injury prevention

Athletic speed, coordination, and explosiveness

Conditioning that supports performance without burnout

Flexibility and mobility to stay resilient through all phases

Whether you’re returning to training or leveling up your athletic capacity, this program helps you train hard, recover well, and build a powerful body that moves with confidence.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Side Leg Swings

Squat (Bodyweight)

Hip CARs

Ankle CARs

Lateral Banded Walk

Single Leg Glute Bridge

Tibialis Raises

90/90 Hip Flow

Ankle Dorsiflexion Rocks

Cossack Squat (Bodyweight)

Deep Nasal Breathing

A Skip

Pogo Hop

Back Extension

Cable Crunch

Dead Bug

Glute Bridge (Band)

Cat Cow Stretch

Physiological Sigh Breathing

Ankle Dorsiflexion Pulses (Knee-To-Wall)

Couch Stretch

1/2 Kneeling Adductor Rock Back

Standing Calf Stretch (Straight Knee)

Standing Calf Stretch (Bent Knee)

Supine Breathing

Lower Body Foundation

Arm Circle

Push Up

Scapular CARs

Band Pull Apart

Scapular Push Up

Banded External Rotation

Band Face Pull

Z Press (Dumbbell)

Wrist Flexion + Extension

Thoracic Open Books

Med Ball Chest Pass

Bench Press (Barbell)

Upper Push & Arms

Cycle 1

Cycle 2

Cycle 3

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