We are holding a contest for all Rivertown players that will run from Feb 15th - May 15th. On this page are hockey specific video supersets that a player can accomplish in 20 minutes or so. These supersets are body weight exercises for any age that can be done with little to no equipment. We hope this will help motivate kids to work on getting a little better, stronger and faster every day. The top 5 can win some awesome fishing gear.
2022 1st and 2nd place winners
Each time a player workout takes place, a parent must be able to vouch for it.
Workouts must be done from start to finish all in one attempt.
Each SUPERSET is 3.5-5 minutes long. Players must do 4 of the same workout back to back to qualify as complete. Around 20 minutes. In other words - 4x thru a superset equals 1 days workout. Do the workout in front of an iPad, TV or Computer. Follow along at the pace set on video. Player can take a 60 second break between each set.
This contest is on the honor system. Parents should use it to teach ethics and how important the details of hard work can help make them a better athlete. Side effects of these workouts may be less time on social media and video games, better leg strength, better overall aerobic conditioning, better shot, better posture and explosiveness.
Rules:
Top 3 will receive a fishing equipment package worth
1st place $500 or more plus a half day on a local lake*
2nd place $400 or more plus a half day on a local lake*
3rd place $300 or more
* with one of our Rivertown tournament fishermen
Do you want to get better? Can you grind through these 8 workouts for the next 3 months and earn yourself some awesome fishing gear?
Lucas crushed it again this year. Beating the competition with a crazy amount of workouts. He takes home the grand prize... 2 - 13fishing Bass Rods and Reels and lots of 13fishing swag. A huge bag of tackle thanks to our favorite Minnesota Elite Series angler Josh Douglas and he gets a day on the water with Lee. Congratulations Lucas!
Nolan wins a sweet set up from 13fishing, some 13fishing swag, a bag of tackle from Josh Douglas and a day fishing with Lee. Nice job Nolan!
Brody take the 3rd place prizes. A 13fishing rod and reel, some 13gear and a good bag of tackle from Josh Douglas Elite Pro. Congrats Brody.
Exercise | Time | Reps |
---|---|---|
Stride Jump | :45 | |
2 Foot Box Jump | :45 | |
Push Ups | 10-20 | |
Line Hop | :45 |
For box jumps you can use a staircase.
Exercise | Time | Reps |
---|---|---|
Skate with Crossed Arms | :45 | |
Mountain Climber | :45 | |
Plank | :45 | |
Tuck Jumps | :45 |
When skating with crossed arms, keep back straight, good knee bend, eyes straight ahead, and focus on good pushes to the side.
If you don't have a sideboard, you can do Stride Jumps in replacement or here is a link one I found online Slideboard for $69.00
Exercise | Time | Reps |
---|---|---|
Stride Jumps | :45 | |
Split Squat Iso Hold | :45 | |
Bicycle | :45 | |
Line Hop Sequence 2 | :45 |
Exercise | Time | Reps |
---|---|---|
Skate with Crossed Arms | :45 | |
1 Foot On 1 Foot Off Stride | :45 | |
Forward Lunge | 10 - 20 each leg | |
Inch Worm | 15 |
Exercise | Time | Reps |
---|---|---|
Stride Jumps with Stick and Gloves | :45 | |
1 Leg Elevated Squat | 20 each leg | |
Push Up Lateral Walk | 15-25 | |
Leg Raises | :45 |
When doing Stride Jumps, pay close attention to your posture, straight back, chin up and eyes straight ahead.
Exercise | Time | Reps |
---|---|---|
Skate with Swinging Arms | :45 | |
Forward Backward Lunge | :45 | |
Side Plank | :45 | |
Modified Geranamo | 15 |
Arms should swing front to back. Do not cross imaginary mid line of your body.
Exercise | Time | Reps |
---|---|---|
Stride Jump with Stickhandling | :45 | |
Depth Jump to Vertical Jump | :45 | |
Elevated Leg Squat Jump | :45 | |
Box Dips | 15 |
Do not stare at puck. Practice controlling the puck with peripheral vision.
Exercise | Time | Reps |
---|---|---|
Skate with Gloves and Stick | :45 | |
Forward Lunge with Lift Off | :45 | |
Plank | :45 | |
Geranamo | 15 |
Slideboard: Head up, back straight, eyes forward.
August 10
2022 Winter Workout Contest 1st and 2nd Place winners got to hit the water today with the coach. Lucas and Hunter can hold their own on the water as well as being motivated athletes. They had a chance to use the @13fishing gear they had won and catch a bunch!
Lucas Pearl - 2010 Bronzebacks
Hunter Weis - 2012 Bronzebacks
Johnny O'Shea - 2010 Bronzebacks
Wyatt Walther - 2011 Muskies Blue
Tyson Pavel - 2009 Bronzebacks
Congratulations to all the winners! Way to work!! Special thanks to 13Fishing, Omniafishing.com and Josh Douglas for their generosity.
Do each superset all the way through. follow the pace of the video. When done 4 times all the way through equals credit for 1 workout.