Ages 10–13 Tournament Weekend Hotel Reset Quiet, no jumping, fits between two beds.
12 minutes No equipment Nothing the room below can hear
Two ways to use this. After the drive, to undo the car. Between games, to get the stiffness out. Slow is the whole idea — none of this is meant to be hard.
Undo the car
1
Cat–camel 10
On hands and knees, slowly round your back up toward the ceiling, then let the belly drop and the chest lift. Move with your breath, one segment at a time.
ROUND THE BACK UP CHEST THROUGH, LOOK UP 2
Open book (upper-back rotation) 8 each side
Lie on your side, knees bent up to hip height, arms straight out in front. Keep the knees stacked and sweep the top arm over to the other side, eyes following the hand. Breathe out as you open up. Common mistake: Knees coming apart. That turns it into a low-back twist.
KNEES STACKED OPEN UP, EYES FOLLOW 3
90/90 hip switch 8 each side
Sit with both knees bent to 90°: one leg in front of you, the other out to the side. Rotate both knees over to the other side, chest tall. Use your hands for support only if you need them. Go slowly and pause for a breath in each position. Common mistake: Leaning way back or rounding the spine to get the knees over.
KNEES AT 90°, CHEST TALL ROTATE TO THE OTHER SIDE Open the hips
4
Adductor rock-back 10 each side
On hands and knees, slide one leg straight out to the side with the foot flat. Rock your hips back toward your heel until you feel the inside of the thigh, then come forward again. Common mistake: Rounding the back as you rock. Keep it flat and let the hips do the moving.
HANDS AND KNEES, LEG OUT ROCK THE HIPS BACK 5
Deep squat hold 30 sec
Feet about shoulder-width, toes slightly out. Sit as low as you can with the heels down. Push the knees out with your elbows and keep the chest tall. Hold a post if you need to. Common mistake: Heels coming up. Put small plates under them until the ankles catch up.
SIT DEEP, HEELS DOWN KNEES PUSHED OUT 6
Glute bridge — activation 12
On your back, feet flat, drive through the heels and squeeze the glutes at the top. Ribs down — do not arch the back to get higher. Pause a second at the top of every rep. Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.
Settle down Best the night before a game.
7
Legs up the wall 3 min
Lie on your back with your legs resting up a wall, hips close to it. Slow breathing. Let the legs drain and the heart rate settle. 8
Box breathing — settle down 2 min
Lie on your back, knees bent. In for four, hold four, out for four, hold four. Breathe into the belly and the ribs, not the chest. Two minutes is enough to switch out of training mode. Want the whole week written for you? RinkReady lays out your off-ice week, tells you what weight to put on the bar, and keeps the log. Eleven plans, over 120 exercises. Seven days free, no card asked for.
Built for healthy players by RinkReady. It adds to what your coach does, it does not replace it. If a movement hurts — not hard, hurts — stop it and ask someone who knows the player.
