Hockey Program

This set of exercises develops the leg power, shoulder stability, and rotational strength required for high-speed skating and precise puck handling. By simulating on-ice movements, players gain strength for more powerful shots and controlled stick work.

Barbarian Mace Chop

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Lunge

Hold the mace in a vertical position and perform a forward lunge, switching the mace from side to side with each step. This works the legs, glutes, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Slap Shot Lunge

Hold the mace with both hands and perform a controlled slap shot, bringing the mace from above your head to out in front of you. This exercise targets the shoulders, biceps, core, legs, and glutes.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Front Squat

Hold the barbell across the front of your shoulders and perform a squat. This exercise emphasizes the quadriceps and core.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week