Planet Fitness Wildcats Workout
Ready for the Planet Fitness Wildcats Workout!?
You can join our Wildcats for a full body workout they completed at Planet Fitness.
Follow along with the video guide above; you can also read details on each movement and exercise below.
Warm-Up and Mobility
Let’s get started with some warm-up and mobility movements!
Stand tall with your feet shoulder-width apart and face forward. Start kicking your feet up, until the heels touch the glutes, pump your arms at the same time. Continue this motion for 60 seconds.
Continue to stand tall with your feet shoulder-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Repeat this motion for 60 seconds.
Internal & External Rotators
Stand up straight with your feet shoulder-width apart. Stand on your left leg and grab your right foot with your right hand and pull towards your glutes and hold. Put your right leg down and then grab your ankle, pull it up into your groin, and hold. Put your right leg down and then repeat the stretches with your left leg. Continue your reps for 60 seconds.
Cross your right foot over and in front of your left with your arms out to your side. Step open and out to the side with your left foot. Cross your right foot behind your left foot. Continue moving laterally, then repeat the movement in the opposite direction. Keep it up for 60 seconds.
Skips & Hops
With plenty of space in front of you, hop forwards while pumping your opposite arm. You’ll want to drive your knees as high as possible and skip as far forward as you can. Continue these movements for 60 seconds.
Lunge Twist Combo
Stand straight with your feet hip-width apart and your arms lifted at the front. Take a step forward with your right leg, bend both knees and rotate your torso to the right. Return to the starting position and repeat the movement on your left side. Alternate sides for 60 seconds.
Stand straight with your feet shoulder-width apart. Bend over and touch the floor with the palms of your hands. Walk your hands out, as far as you can while keeping your legs straight, and pause. Walk back up to the starting point and repeat for 60 seconds.
Starting in a plank position, raise your glutes into the air and into the Downward Facing Dog position. Transition by moving your pelvis towards the ground and arching your back in the air for the Upward Facing Dog position. Stretch out and alternate between the two positions for 60 seconds.
Body Weight, Hockey Specific
Now that our warm-up is complete, it’s time to do some body wright exercises specifically geared towards hockey. You can complete these exercises up to three times in a circuit, for a full body workout.
Jump Ups/Jump Downs
Place a box or a step in front of you and stand up straight facing the box or stair. Your feet should be hip-distance apart, your knees and hips slightly bent in a athletic stance. Bend your knees and press your hips back as you swing your arms behind you.
Explode through the balls of your feet, jumping straight up into the air, swinging your arms up and forwards as your fully extend your knees and hips to get as much height as you can with your jump.
At the height of your jump, bend your knees and hips to draw them forward to be able to land on top of the box. Land with both feet at the same time atop the box, leading with the balls of your feet. following with your heels.
Check your foot position when on top of the box, your feet should be roughly hip-distance apart. It’s important to step off the box, and do not jump off. Repeat.
Step Ups with hops
Place a box or a step in front of you and stand up straight. Step onto the box with your left foot and drive your right knee up. Step down with your right foot and alternate legs until set is complete.
Bend your knees and jump forward diagonally using both legs. Land softly with knees bent to prepare for the next jump with both legs. Immediately spring forward and jump diagonally using both legs. As soon as you land bend your knees and jump diagonally as quickly as you can.
Stand in the ready position with one leg forward, one leg back. Prepare to jump by bending your knees and sinking down into a deep lunge. Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump in the air, bring your feet quickly together and switch positions as you begin to land. As you land, maintain a balanced foot position, your forward knee should be over mid-foot and let your heel come in contact with the ground. Drop to a deep lunge position as you prepare to start the next jump lunge. Repeat.
Push and Pull Up with Knee Touch
With your legs extended back, place your hands below the shoulders, slightly wider than shoulder width apart. Start bending your elbows and lower your chest until its just above the floor. Upon rising (push-up), reach down with your left hand while simultaneously bringing your right knee up and forward. Repeat the lowering position and then touch with your other and opposite knee.
Start with your body in a straight line and your hands slightly wider than shoulder-width apart, keep your toes and balls of your feet touching the floor. Bring one knee up toward the center of your stomach and then quickly alternate between legs. Continue alternating legs for 60 seconds.
Lie down on your back, keep your knees bent and your back and feet flat on the mat. Slowly lift your torso and sit up. Return to the starting position. Now lying flat on your back and your arms by your side, press into your heels and your hips off the floor toward the ceiling while squeezing your glutes. Hold this position for a few seconds before returning to the starting position. Now alternate between one sit-up and one bridge.
Prone Skater Plank Strides
Start in a plank position with your body in a straight line, your hands under your shoulders and our feet shoulder-width apart. Extend your left leg in a 45-degree angle (simulating a stride in hockey) without arching your back. Lower your left leg and then raise your right leg in 45-degree angle (simulating a stride in hockey). Repeat until set is complete.
Lay out a agility ladder in front of you. When running through the ladder, make sure one foot is in each box.
High Knees with a Hold
Stand straight with your feet hip-width apart. Lift up your right leg and use both hands to bring your knee into your stomach and hold for 10 seconds. Bring your right leg down and then bring your left knee up. Repeat three times for each leg and hold for 10 seconds.
Body Weight, Goalie Specific
For goalies at home, here’s a pair of workouts to assist your off-ice training.
Place two cones 10-feet apart. Start at the left cone and get into your goalie stance and shuffle to the right cone. Once you have reached the cone on the right side, lunge with your left leg (in the goalie butterfly stance). Simulate making a save with your catching hand and then your blocker side. Go back into your goalie stance and shuffle to the left cone. Once you have reached the cone on the left side, lunge with your right leg (in the goalie butterfly stance). Simulate making a save with your catching hand and then your blocker side. Repeat.
5-Point Agility on Command
Set cones to make a goalie crease with 2 cones as your posts, 2 cones on 45-degree angle of the angle, and then 1 cone in the middle of the crease. Go into your goalie position (middle of the net). Have someone tell you which cone to come out to and make a save in a butterfly position. After the save, go back into the starting position (middle of the net). Repeat.
Stretching & Cool Down
Now that our workout is complete, it’s really important to stretch and cool down afterwards. Here’s three stretches we recommend:
Quad/Hip Flexor Stretch
Lie on the ground and turn over on your right side. Place your right hand on your head for support. Grab your left foot with your left hand and bring it towards your glutes. Keep your right leg extended straight out. Hold your left leg towards your butt and hold for 30 seconds. Now repeat on the left side.
Sit on the floor with your back straight and abs engaged. Push the soles of your feet together in front of you and let your knees bend out to the sides. As you pull your heels toward you, relax your knees and allow them to inch closer to the floor. Take a deep breath and hold this pose for 30 seconds.
Figure 4 Glutes/ Pretzel
Lie on your back with your feet flat on the floor. Cross your right ankle over your left knee and keep your right foot flexed. Bring your left knee toward your chest and reach with your right hand through your legs and interlace your fingers just below the crease of your left knee. Using your arms, pull your left knee toward your chest , pausing when you feel a stretch in your right glute and hip. Hold for 30 seconds and then switch legs.
Join Planet Fitness Moncton today for just $15 a month, located at 80 Mapleton Road, Planet Fitness is home of the Judgement Free Zone and the exclusive fitness partner of the Moncton Wildcats. $39 Annual fee applies, see club for details.