Routines List

⚡ Stretching Guidelines

⏱️ 20 min 🏋️ Equipment: Stretch Strap

📝 Pull strap until you feel a light stretch. Hold and pull further as it gets easier

⏱️ 10 min

⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band

📝 The Overtime Intro Routine is your first step into high-performance hockey training — designed to teach you how to use your Overtime Kit, stretch, strengthen and recover key hockey muscles.

👉 Perfect for: Forwards, defense, and goalies.

⚡ Post-Skate Rolling Guidelines

⏱️ 10 min

📝 Hold on sore spots. It should "hurt so good," but not be painful.

⏱️15 min⚡ Equipment: Rocker Roller
Speed up recovery with a post-skate, 6-minute contrast shower to boost recovery, reduce soreness, and improve circulation. 🧘‍♂️ For optimal recovery, complete the mobility routine for post shower muscle activation.

🧊🔥Goal:
Increase alertness, muscle readiness, and blood flow while minimizing stiffness or lingering soreness after skating.

⚠️ Precautions
Avoid if you’re feeling dizzy, lightheaded, or have any cardiovascular concerns.

⚡ Pre-Skate Rolling Guidelines

⏱️ 5 min 🔄 Perform each exercise for 30 sec; Repeat for 2 rounds

📝 Don’t hold on sore spots — Keep moving (1–2 seconds up and down).