Workout Templates

Warm-up standard

Use this before lifting, intervals, or hockey prep:

1. Raise temperature: 2-3 min walk, bike, or light row.
2. Mobility: 5-7 min for hips, hamstrings, shoulders, and T-spine.
3. Activation: 3-5 min glute bridges, band pull-aparts, dead bugs, scap pushups, mini-band walks.
4. Ramp-up sets before working sets.

Phase 1 templates

full-body-mobility - 35-45 min

Purpose: low-volume strength, mobility, and connective tissue tolerance.

Warm-up:

• Cat/cow x 10
• Thoracic rotations x 10/side
• 90/90 hip transitions x 10
• Couch stretch x 45 sec/side
• Bodyweight deep squat hold
• Banded shoulder external rotation
• Shoulder CARs
• Glute bridges x 15

Strength, 2 sets only at first:

• Goblet squat x 8
• Incline pushup x 10
• Dumbbell Romanian deadlift x 10
• Chest-supported row x 10
• Farmer carry x 30 sec
• Dead bug x 10

Rules:

• Use light to moderate weights.
• Stop 2-4 reps before failure.
• No shoulder pain, pinching, or unstable positions.
• Finish feeling better, not flattened.

zone-2-base - 30-60 min

Purpose: aerobic base, HRV support, recovery capacity, glucose control, mental clarity.

Options:

• Incline treadmill walk.
• Peloton easy ride.
• Light jog-walk only if joints tolerate it.
• Outdoor walk.

Intensity:

• Nasal breathing when possible.
• Conversation pace.
• Approximate starting HR range: 120-140 bpm, adjusted by feel.

mobility-core-stability - 30-40 min

Purpose: shoulder stability, hip mobility, core control, and movement quality.

Menu:

• Bird dogs
• Side planks
• Light Turkish get-up practice
• Split squat holds
• Assisted hip airplanes
• Resistance band external rotation and rows
• Deep squat breathing
• Dead bug variations

intro-intervals - 25-35 min

Purpose: introduce cardiac intensity without stealing recovery.

Protocol:

• 5-8 min easy warm-up.
• 1 min moderate-hard.
• 2 min easy.
• Repeat 6-8 times.
• 5 min easy cooldown.

Rule: this is not full VO2 max yet. Keep it hard enough to work, easy enough to recover.

hockey-mobility

Purpose: treat hockey as the high-intensity athletic day.

Before:

• 8-12 min hips, groin, calves, T-spine, and shoulder prep.

After:

• 10-15 min easy mobility for hips, groin, calves, and T-spine.
• Log any joint or tendon signals.

recovery-walk - 45-60 min

Purpose: recover while building base. This is more valuable than adding another hard workout.

Rules:

• Easy pace.
• Nose breathing if possible.
• No performance goal.
• Weekly review afterward.

Phase 2/3 templates

strength-mobility

Goblet squat, split squat, Romanian deadlift, pushups or incline DB press, chest-supported rows, carries, Copenhagen plank, and hip mobility flow. Finish with 10 min Zone 2 walk.

strength-athleticism

Kettlebell swings, assisted pullups or pullups, landmine press, single-arm rows, Turkish get-ups, med ball rotational throws, sled pushes if available, then T-spine and shoulder mobility.

vo2-4x4

Protocol: 4 min hard / 3 min easy x 4. Use Assault bike, treadmill incline, or Peloton. Target 85-95% max HR only after Phase 1 tolerance is established.

mobility-recovery

45 min hips, hamstrings, ankles, T-spine, shoulder stability, breathing, and optional sauna if available.

long-zone-2

60-90 min easy walk, hike, bike, Peloton, or family activity.

Post-session questions

• Did you complete it, modify it, or skip it?
• How hard was it, 1-10?
• How was energy before, during, and after?
• Any pain, tightness, soreness, instability, or unusual fatigue?
• Did you eat before and after?
• What should change next time?