Seven Hockey

DUMBBELL SHOULDER PRESS

Focusing on shoulder strength and health in is a crucial part of off-season training to prepare players for physical contact and strengthen shots and passes.

The Dumbbell Shoulder Press is a simple and effective exercise that targets these very important muscles:

✅Anterior Deltoids
✅Lateral Deltoids
✅Pectoralis Major
✅Trapezius
✅Triceps

Our program has started but there’s still time to REGISTER TODAY! Click the link in our bio and join us this .

🔸🔹 “The more situations you go through where you face adversity, sets you up for being able to handle it in the future” — Kris Knoblauch,

💪 DUMBBELL BENCH PRESS 

As we know, focusing on upper body strength in the off-season is a crucial part of your to enhance the power behind your shots, passes, and hits.

The dumbbell bench press is a go-to exercise that challenges your coordination and control more than a barbell, adding an extra layer of difficulty by managing two separate weights.

This exercise targets: 
✅ Pectoralis Major 
✅ Anterior Deltoid 
✅ Triceps Brachii

At Seven Hockey, our program is designed to unlock your performance potential. Don’t miss out, there’s still time to register and join us this summer!




“Dreams are so important. You need to have big goals and expect a lot of yourself, but you have to enjoy the ride too” - Sidney Crosby

💪 SINGLE ARM DUMBBELL ROWS

As a , upper body strength is crucial for executing powerful hits and boosting the impact of your shot on the ice.

Single-arm dumbbell rows are perfect for targeting these key muscles:

✅ Lats (Latissimus Dorsi)
✅ Traps (Trapezius)
✅ Posterior Delts (Posterior Deltoids)

Our program focuses on building hockey-specific strength! Sign up for our off-season program and train for your best season yet.

⚠️Don’t forget to Check-In with yourself!

At Seven Hockey, our approach is truly personalized, catering to the needs of each athlete. While our program follows a strategic schedule, we recognize that on a personal level, every.single.day is different.

Our pre and post training check-ins, using stress indicators and the RPE scale, are just one tool in our arsenal. Your feedback helps us customize your training and development needs, ensuring progress that’s tailored just for you. Your goals, your journey, your pace. 💪

Registration for our 2024 Off-Season Strength and Conditioning Program is Now Open. Sign Up today 🔗

❗️Important reminder❗️As the season heats up, don’t lose sight of the bigger picture.

Time to pull up. Hockey season is in session. 🙃

CURTSY LANDMINE SQUAT

This specific movement pattern helps our athletes build strength and stability in their game by mimicking cross overs and skating.

It’s a great multi-functional exercise that targets multiple muscles and joints in your lower body and core, including:
✅Hamstrings
✅Calves
✅Quads
✅Glutes

Try it out!