🏒

PEYTON'S TRAINING

PMG Hockey · 5-Day Program · Center Development

This Week's Pay
$0.00
0 of 5 days complete
Week Progress
0%
DAY 1 — LOWER POWER
🦵 Legs + Explosive Speed
🔥 Warm-Up (10 min)
✓
Jump Rope
3 × 60 sec — general warm-up, footwork
▶ Watch
✓
Leg Swings (front/back + side)
10 each direction × 2 legs
▶ Watch
✓
Bodyweight Squats
2 × 15 reps — slow and controlled
▶ Watch
💪 Strength (30 min)
✓
Goblet Squat
4 × 10 reps — hold dumbbell at chest, deep squat
▶ Watch
✓
Romanian Deadlift (RDL)
3 × 10 reps — dumbbells, feel the hamstrings
▶ Watch
✓
Walking Lunges
3 × 12 each leg — hold dumbbells at sides
▶ Watch
✓
Lateral Banded Walk
3 × 15 steps each way — resistance band around ankles
▶ Watch
✓
Box Jumps
4 × 6 reps — explode up, land soft, step down
▶ Watch
✓
Slide Board Lateral Skating
4 × 30 sec — mimic skating stride on slide board
▶ Watch
🧊 Cool Down (5 min)
✓
Hip Flexor Stretch
Hold 30 sec each side — hockey players need this!
▶ Watch
✓
Quad + Hamstring Stretch
30 sec each muscle, each leg
▶ Watch
Check off exercises above, then mark complete · 0 exercises done
🏆
DAY 1 CRUSHED!
+$2.00 earned · Keep grinding Peyton 🔥
DAY 2 — UPPER STRENGTH
💪 Arms + Core + Shot Power
🔥 Warm-Up (8 min)
✓
Arm Circles + Shoulder Rolls
2 × 30 sec forward, 30 sec backward
▶ Watch
✓
Resistance Band Pull-Aparts
2 × 20 reps — great shoulder warm-up
▶ Watch
💪 Strength (30 min)
✓
Dumbbell Bench Press
4 × 10 reps — controlled, full range of motion
▶ Watch
✓
Dumbbell Row
4 × 10 each arm — elbow drives back, squeeze at top
▶ Watch
✓
Resistance Band Wrist Curl
3 × 20 reps — builds wrist snap for shots
▶ Watch
✓
Push-Ups
3 × max reps — full body tight, no sagging hips
▶ Watch
✓
Plank
3 × 30–45 sec — squeeze everything, breathe
▶ Watch
✓
Russian Twists (with dumbbell)
3 × 20 reps — rotational core power = shot power
▶ Watch
🏒 Stick Work (10 min)
✓
Wrist Shot Reps (Shooting Pad)
4 × 25 shots — focus on wrist snap and follow-through
▶ Watch
✓
Snap Shot Reps (Shooting Pad)
3 × 20 shots — quick release, weight transfer
▶ Watch
Check off exercises above · 0 exercises done
🏆
DAY 2 CRUSHED!
+$2.00 earned · Arms getting stronger 💪
DAY 3 — STICK & SHOOT
🏒 Puck Skills + Shooting Drills
🔥 Warm-Up (8 min)
✓
Stickhandling — Stationary
5 min — side to side, toe drags, figure 8s
▶ Watch
🏒 Shooting Drills (25 min)
✓
Slap Shot Power
4 × 15 shots — full windup, weight from back to front foot
▶ Watch
✓
Backhand Shots
3 × 20 shots — cup the puck, lift through the shot
▶ Watch
✓
One-Timer Drill
3 × 10 reps — set up pass position, transfer and release
▶ Watch
✓
Shooting Off the Pass (Forehand)
3 × 15 — receive, set up, release quick
▶ Watch
🎯 Stickhandling Drills (15 min)
✓
Ball / Puck Handling Around Cones
5 min — set up 4 cones, weave through both directions
▶ Watch
✓
Toe Drag Moves
3 × 10 each side — pull back, redirect, shoot or pass
▶ Watch
✓
Tight Turn + Shoot
3 × 10 — skate/simulate tight turn, come out shooting
▶ Watch
Check off exercises above · 0 exercises done
🏆
DAY 3 CRUSHED!
+$2.00 earned · Shot looking deadly 🎯
DAY 4 — FULL BODY
⚡ Total Strength + Power
🔥 Warm-Up (10 min)
✓
Jumping Jacks
3 × 30 reps — get the heart rate up
▶ Watch
✓
Inchworm
2 × 10 reps — walk hands out, press up, walk back
▶ Watch
💪 Strength Circuit (30 min)
✓
Dumbbell Deadlift
4 × 8 reps — hinge at hips, back flat, drive through heels
▶ Watch
✓
Overhead Dumbbell Press
3 × 10 reps — seated or standing, press straight up
▶ Watch
✓
Bulgarian Split Squat
3 × 8 each leg — rear foot elevated, lunge deep
▶ Watch
✓
Resistance Band Pallof Press
3 × 12 each side — anti-rotation core work
▶ Watch
✓
Single-Leg RDL
3 × 8 each leg — balance + posterior chain strength
▶ Watch
✓
Medicine Ball / Dumbbell Slam
3 × 10 reps — full body power, explosive movement
▶ Watch
🏒 Stick Work (10 min)
✓
Passing Accuracy Drill
5 min — tape targets on wall, hit them with forehand/backhand
▶ Watch
✓
Rapid Fire Shots (Shooting Pad)
3 × 20 shots fast as possible — build quick release
▶ Watch
Check off exercises above · 0 exercises done
🏆
DAY 4 CRUSHED!
+$2.00 earned · Full body beast mode ⚡
DAY 5 — CONDITIONING
🏃 Cardio + Speed + Endurance
🔥 Warm-Up (5 min)
✓
High Knees
3 × 30 sec — drive those knees up, fast
▶ Watch
✓
Butt Kicks
3 × 30 sec — kick heels to glutes, stay on toes
▶ Watch
⚡ Hockey Conditioning Circuit (25 min)
✓
Slide Board Sprints
8 × 20 sec ON / 10 sec OFF — max effort each rep
▶ Watch
✓
Burpees
4 × 10 reps — full extension at top, chest to floor
▶ Watch
✓
Lateral Cone Hops
4 × 30 sec — two-foot hops side to side over cone
▶ Watch
✓
Suicide Sprints (25 ft intervals)
5 rounds — simulates hockey shift acceleration pattern
▶ Watch
✓
Mountain Climbers
3 × 40 sec — drive knees fast, core stays tight
▶ Watch
🏒 Finishing Skills (10 min)
✓
Stickhandling While Tired
5 min — do this RIGHT AFTER conditioning — train late-game puck skills
▶ Watch
✓
Shooting Under Fatigue
3 × 10 shots right after conditioning — game realistic
▶ Watch
🧊 Cool Down (5 min)
✓
Full Body Stretch Routine
Hip flexors, quads, hamstrings, groin, shoulders
▶ Watch
Check off exercises above · 0 exercises done
🏆
FULL WEEK CRUSHED!
$10.00 EARNED · You earned it Peyton! 🌟
EARNINGS HISTORY
Complete your first week to see history here.