Summer Goalie Program

Day 1

Monday

Workout

• Leg press - 320
• RDL - 50
• Split squats - 55
• Calves - 45
• Barbell Twists - 15

Leg press - 320 RDL - 50 Split squats - 55 Calves - 45 Barbell Twists - 15

Day 2

Tuesday

Workout

• DB press - 45
• Lat pulldown - 100
• Row - 100
• Face pulls - 60
• Curls - 20

DB press - 45 Lat pulldown - 100 Row - 100 Face pulls - 60 Curls - 20

Day 3

Wednesday

Workout

• Box jumps - 10
• Skater bounds - 12
• Med ball throws - 15
• Bike sprints - 3x 15 sec
• Mobility

Box jumps - 10 Skater bounds - 12 Med ball throws - 15 Bike sprints - 3x 15 sec Mobility

Day 4

Thursday

Workout

• Leg press - 320lbs
• Hamstring curls - 90
• Leg extension - 150
• Lunges - 55
• Toe Touches

Leg press - 320lbs Hamstring curls - 90 Leg extension - 150 Lunges - 55 Toe Touches

Day 5

Friday

Workout

• Pull ups
• Deficit pushups
• Shoulder touches
• Rows - 100
• Shoulder rotations
• Bike sprints - 3x 15 sec

Pull ups Deficit pushups Shoulder touches Rows - 100 Shoulder rotations Bike sprints - 3x 15 sec

Day 6

Saturday

Workout

• Active recovery - light movement & mobility

Active recovery - light movement & mobility

Day 7

Sunday

Workout

• Rest day

Rest day