HAUS at HOME

It’s time to make HAUS calls.

#HAUSatHOME brings our sports performance coaches to you. We’re showcasing different sport-specific ways to stay active and creative with limited resources and equipment. Share with anyone you think would appreciate this, and be sure to tag @TrainingHAUS in your Instagram stories (especially if you’re staying active at home).

With snow in the forecast (hopefully for the last time), this is the perfect #HAUSatHOME, and all you need is a hockey stick or broom.

Mobility and flexibility in any sport is crucial, especially hockey. Coach Mollie Martin has four mobility exercises that can help improve flexibility, mobility, posture and range of motion. That means it can help your body move more efficiently to decrease your risk of injury and increase your power potential! Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Hockey

With snow in the forecast (hopefully for the last time), this is the perfect #HAUSatHOME for today, and all you need is a hockey stick or broom.Mobility and flexibility in any sport is crucial, especially hockey. Coach Mollie Martin has four mobility exercises that can help improve flexibility, mobility, posture and range of motion. That means it can help your body move more efficiently to decrease your risk of injury and increase your power potential! Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: *Pre-workout: Complete each exercise 3+ times holding each position for only a couple seconds each.*Post-workout OR stretching at home: Complete each exercise 3+ times holding each position for up to 30 seconds.

Posted by Training HAUS on Friday, April 3, 2020

Workout set below:

*Pre-workout: Complete each exercise 3+ times holding each position for only a couple seconds each.

*Post-workout OR stretching at home: Complete each exercise 3+ times holding each position for up to 30 seconds.

No equipment needed for this #HAUSatHOME, besides a high enough ceiling or some outdoor area.

Coach Nate Huot gives you a snapdown plyometric exercise progression excellent for training explosiveness and stability. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Explosiveness and Stability

No equipment needed for today's #HAUSatHOME, besides a high enough ceiling or some outdoor area.Coach Nate Huot gives you a snapdown plyometric exercise progression excellent for training explosiveness and stability. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇1. Snapdown to 2 foot lateral stick: 4 per side2. Snapdown to 1 foot (outside) stick: 4 per side3. Snapdown to Split Position stick: 4 per side*Repeat 2 times through*

Posted by Training HAUS on Thursday, April 2, 2020

Workout set below: 

1. Snapdown to 2 foot lateral stick: 4 per side
2. Snapdown to 1 foot (outside) stick: 4 per side
3. Snapdown to Split Position stick: 4 per side

*Repeat 2 times through*

Doing too much reLAXing? Let’s get after it.

Coach Luke Rudberg has a #HAUSatHOME work out that will help lacrosse players stay sharp and keep improving. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Lacrosse

Doing too much reLAXing? Let's get after it today.Coach Luke Rudberg has a #HAUSatHOME work out that will help lacrosse players stay sharp and keep improving. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Plyometric:Split Stance Front Leg Line Hops Forward & Backward: 3x20 Touches Per LegSide to Side: 3x20 Touches Per LegAcceleration/Deceleration Drill: 5 yard Sprint Stop Sprint Right Leg Lead: x4Left Leg Lead: x4Body Weight Strength Training:Cross Over Step to Lateral Lunge: 3x8/leg1-Leg Stiff Leg Deadlift with Knee Drive to Speed March: 3x8/leg

Posted by Training HAUS on Wednesday, April 1, 2020

Workout set below:

Plyometric:
Split Stance Front Leg Line Hops
Forward & Backward: 3x20 Touches Per Leg
Side to Side: 3x20 Touches Per Leg

Acceleration/Deceleration Drill: 5 yard Sprint Stop Sprint
Right Leg Lead: x4
Left Leg Lead: x4

Body Weight Strength Training:
Cross Over Step to Lateral Lunge: 3x8/leg
1-Leg Stiff Leg Deadlift with Knee Drive to Speed March: 3x8/leg

Here’s a way to work out and spring clean at the same time!

Coach Mollie Martin has a #HAUSatHOME lower body routine great for hockey players who want to strengthen their legs and core to improve endurance and stamina. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Spring Cleaning

Here's a way to work out and spring clean at the same time!Coach Mollie Martin has a #HAUSatHOME lower body routine great for hockey players who want to strengthen their legs and core to improve endurance and stamina. Be sure to share with anyone you think would benefit, and tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇Ice Skater Lateral Hops: 4 per legLateral Lunges (w/ rags): 8 per legMountain Climber into a Push-Up (w/ rags): 6 per legGlute Bridge with Hamstring Curl (w/ rags): 8 per leg or 12 double leg curls *Repeat, 3 rounds*

Posted by Training HAUS on Tuesday, March 31, 2020

Workout set below: 

Ice Skater Lateral Hops: 4 per leg
Lateral Lunges (w/ rags): 8 per leg
Mountain Climber into a Push-Up (w/ rags): 6 per leg
Glute Bridge with Hamstring Curl (w/ rags): 8 per leg or 12 double leg curls

*Repeat, 3 rounds*

HILL SPRINTS! It’s the perfect way to take advantage of beautiful weather.

As an athlete, we tend to overlook this powerful training tool…a hill. In this edition of #HAUSatHome, coach James Warmuth has a workout that will help you increase power and endurance at the same time. Whether you are a dancer, football player or a distance runner, you can benefit from repeats. It’s important to focus on why you are doing repeats, though. Every athlete should have a set focus and goal.

HAUSatHOME: Hill Sprints

HILL SPRINTS! It's the perfect way to take advantage of today's beautiful weather.As an athlete, we tend to overlook this powerful training tool…a hill. In this edition of #HAUSatHome, coach James Warmuth has a workout that will help you increase power and endurance at the same time. Whether you are a dancer, football player or a distance runner, you can benefit from repeats. It's important to focus on why you are doing repeats, though. Every athlete should have a set focus and goal.Focus points for all athletes: ⁃ Knee Drive⁃ Toes up (dorsiflexion)⁃ Extension through gultes and ground⁃ Straight line up the hill⁃ Listen to your body ⁃ Follow your plan

Posted by Training HAUS on Monday, March 30, 2020

Focus points for all athletes:
⁃ Knee Drive
⁃ Toes up (dorsiflexion)
⁃ Extension through gultes and ground
⁃ Straight line up the hill
⁃ Listen to your body
⁃ Follow your plan

See 10, do 10? Normal push-ups are boring!

In this #HAUSatHOME, coach Matt Merrick showcases some ways to make push-ups more fun and challenging. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Push-Ups

See 10, do 10? Normal push-ups are boring!In today's #HAUSatHOME, coach Matt Merrick showcases some ways to make push-ups more fun and challenging. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Variations below: 👇Tricep Push-UpsDiamond Push-UpsPush-Ups – Arms Close to BodyPush-Ups – Arms 45 DegreesWide Arm Push-UpsWater Bug Push-Ups

Posted by Training HAUS on Saturday, March 28, 2020

Variations below: 

Tricep Push-Ups
Diamond Push-Ups
Push-Ups – Arms Close to Body
Push-Ups – Arms 45 Degrees
Wide Arm Push-Ups
Water Bug Push-Ups

Grab some paper towels, a few canisters of oatmeal and your favorite boxes of cereal, and enjoy this #HAUSatHOME workout!

Coach Nate Huot has something for those athletes who want to improve their lateral and linear movements. Whether you want more burst when driving down the lane or you’re looking to run more explosive routes, these workouts belong in your regimen. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHome: Nate

Grab some paper towels, a few canisters of oatmeal and your favorite boxes of cereal, and enjoy today’s #HAUSatHOME workout!Coach Nate Huot has something for those athletes who want to improve their lateral and linear movements. Whether you want more burst when driving down the lane or you're looking to run more explosive routes,these workouts belong in your regimen. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇Lateral Bound Stick with Touch: 5 per legLinear Bound Stick: 3 rounds per legLinear to Lateral Bound: 2 rounds per leg/directionLinear to Lateral to Acceleration: 2 on each leg in each direction *Repeat 3 rounds*

Posted by Training HAUS on Friday, March 27, 2020

Workout set below: 

Lateral Bound Stick with Touch: 5 per leg
Linear Bound Stick: 3 rounds per leg
Linear to Lateral Bound: 2 rounds per leg/direction
Linear to Lateral to Acceleration: 2 on each leg in each direction

*Repeat 3 rounds*

 

Whether you’re about to lift weights or throw a ball, this #HAUSatHOME has 3 essential shoulder warm-ups for you.

From stretching to shoulder stability, Dr. Meredith Butulis says you’ll want to incorporate these exercises when you’re doing an upper body workout or when you’re back to your sport! Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHome: Shoulder Stretches

Whether you’re about to lift weights or throw a ball, today’s #HAUSatHOME has 3 essential shoulder warm-ups for you.From stretching to shoulder stability, Dr. Meredith Butulis says you’ll want to incorporate these exercises when you’re doing an upper body workout or when you’re back to your sport! Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇The Sphinx: Alternate marching arms, working up to a minuteThe Cactus Stretch: 10 each sideThe Sprinkler: 10 each side*Repeat, 3 rounds*

Posted by Training HAUS on Thursday, March 26, 2020

Workout set below: 

The Sphinx: Alternate marching arms, working up to a minute
The Cactus Stretch: 10 each side
The Sprinkler: 10 each side

*Repeat, 3 rounds*

 
 

“The day I stop learning, is the day I stop growing.” — Wayne Gretzky

For all the hockey players out there, this workout is your chance to grow. Coach Luke Rudberg has 4 key exercises to help maintain conditioning for your legs, hold your ground when working against the boards and improve cross-body coordination! Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

#HAUSatHOME: Hockey

“The day I stop learning, is the day I stop growing.” — Wayne GretzkyFor all the hockey players out there, today’s workout is your chance to grow. Coach Luke Rudberg has 4 key exercises to help maintain conditioning for your legs, hold your ground when working against the boards and improve cross-body coordination! Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇Pistol Squat: 10 each sideOne-Leg Glute Bridge: 10 each side*2 second hold at the top with each rep*Alternating Side-to-Side Lateral Planks: 10 each sideIron Cross: 10 each sideFurther the difficulty by holding limbs off the ground. Try sitting up with each rep!*Repeat, 3 rounds*

Posted by Training HAUS on Wednesday, March 25, 2020

Workout set below: 

Pistol Squat: 10 each side
One-Leg Glute Bridge: 10 each side
*2 second hold at the top with each rep*
Alternating Side-to-Side Lateral Planks: 10 each side
Iron Cross: 10 each side
Further the difficulty by holding limbs off the ground. Try sitting up with each rep!

*Repeat, 3 rounds*

If ball is life, this #HAUSatHOME is for you.

Coach Jadee Jones has something for all the basketball players who can’t wait to get back on the court and want to move more explosively next time they’re on it. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

#HAUSatHOME: Basketball

If ball is life, today’s #HAUSatHOME is for you.Coach Jadee Jones has something for all the basketball players who can’t wait to get back on the court and want to move more explosively next time they’re on it. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇Bear Crawl Alternating Reaches: 10 each sideSide Plank Raises: 12 raises each sideSingle Leg Glute Bridge Marches: 10 each sideRear Foot Elevated Split Squats: 10 reps*Repeat, 3 rounds*

Posted by Training HAUS on Tuesday, March 24, 2020

Workout set below: 

Bear Crawl Alternating Reaches: 10 each side
Side Plank Raises: 12 raises each side
Single Leg Glute Bridge Marches: 10 each side
Rear Foot Elevated Split Squats: 10 reps

*Repeat, 3 rounds*

Coach Karina Osmanski has 3 essential stretches and a unique quad workout perfect for hockey, soccer, golf and baseball/softball players. Whether you’re looking to improve the power behind your kick or develop a stronger core for a more dynamic swing, these are must-add exercises to your daily routine. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHOME: Soccer, Hockey, Golf & Baseball/Softball

Today’s #HAUSatHOME workout has a little something for everyone!Coach Karina Osmanski has 3 essential stretches and a unique quad workout perfect for hockey, soccer, golf and baseball/softball players. Whether you’re looking to improve the power behind your kick or develop a stronger core for a more dynamic swing, these are must-add exercises to your daily routine. Be sure to share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Stretch/Workout set below: 👇Stretch: Forward Touch and Reach 4 times per sideSide Touch and Reach 4 times per side T-Spine Stretch: 8-10 times per side*Only need to do these stretches one round*“Oh My Quad Workout”Body weight squats: 12 repsSplit squat jumps: 12 on each sideChair taps: 12 on each sideJump squats: 12 reps *Repeat, 3 to 5 sets*

Posted by Training HAUS on Monday, March 23, 2020

Stretch/Workout set below: 

Stretch:
Forward Touch and Reach 4 times per side
Side Touch and Reach 4 times per side
T-Spine Stretch: 8-10 times per side
*Only need to do these stretches one round*

“Oh My Quad Workout”
Body weight squats: 12 reps
Split squat jumps: 12 on each side
Chair taps: 12 on each side
Jump squats: 12 reps

*Repeat, 3 to 5 sets*

Feel the need? The need for speed? Distance runners and sprinters, this #HAUSatHOME workout is for you!

Coach James Warmuth has 4 exercises that work on glute activation and strengthening, which will give you the horsepower you need to finish races strong. Share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

HAUSatHome: Running

Feel the need? The need for speed? Distance runners and sprinters, this #HAUSatHOME workout is for you!Coach James Warmuth has 4 exercises that work on glute activation and strengthening, which will give you the horsepower you need to finish races strong. Share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇 Wall push alternating knee drive: 3 drives for 8 cyclesReverse lunge with knee drive: 5 each sideHamstring walkout: 10 steps out/inAlternating deadbug: 10 each side*Repeat, 3 rounds*

Posted by Training HAUS on Sunday, March 22, 2020

Workout set below: 

Wall push alternating knee drive: 3 drives for 8 cycles
Reverse lunge with knee drive: 5 each side
Hamstring walkout: 10 steps out/in
Alternating deadbug: 10 each side

*Repeat, 3 rounds*

No pool? No problem.

In this #HAUSatHOME, coach Mollie Martin presents 4 exercises swimmers can do from the comfort of their home (or garage) to stay sharp. Share with anyone you think would be interested, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

#HAUSatHOME: Swimming

No pool? No problem.In today’s #HAUSatHOME, coach Mollie Martin presents 4 exercises swimmers can do from the comfort of their home (or garage) to stay sharp. Share with anyone you think would be interested, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below: 👇 Explosive broad jump walk: 10 repsHigh plank to reverse plank: 12 reps6 half split squat jumps + 2 full jumps + 6 half jumps: 14 jumps totalLeg lower to hip raise: 20 reps*Repeat this circuit 4-6 times*

Posted by Training HAUS on Saturday, March 21, 2020

Workout set below: 

Explosive broad jump walk: 10 reps
High plank to reverse plank: 12 reps
6 half split squat jumps + 2 full jumps + 6 half jumps: 14 jumps total
Leg lower to hip raise: 20 reps

*Repeat this circuit 4-6 times*

“Jumping” into the weekend with this #HAUSatHome.

Coach Matt Merrick demonstrates great workout technique for basketball and volleyball players looking to improve their hops. Share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣

#HAUSatHOME: Volleyball and Basketball

“Jumping” into the weekend with today’s #HAUSatHome.Coach Matt Merrick demonstrates great workout technique for basketball and volleyball players looking to improve their hops. Share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣Workout set below:Punch-Step: 10 reps each leg/sidePush-Punch: 10 reps each leg/sidePush-Punch-Jump: 5 reps per leg/side*Each jump should be maximum height*The Product: 3 reps per leg/side*Each jump should be maximum height, and as you become more comfortable with the movement, bring in more speed without hesitation in the approach for the most efficient jump!*Repeat, 3 rounds

Posted by Training HAUS on Friday, March 20, 2020

Workout set below:

Punch-Step: 10 reps each leg/side
Push-Punch: 10 reps each leg/side
Push-Punch-Jump: 5 reps per leg/side
*Each jump should be maximum height*

The Product: 3 reps per leg/side
*Each jump should be maximum height, and as you become more comfortable with the movement, bring in more speed without hesitation in the approach for the most efficient jump!*

Repeat, 3 rounds

Wrestling:
Sports Performance coach Luke Rudberg works with both high school wrestlers and professional mixed martial artists. In MMA, wrestling is king and these in-home work outs can help you stay sharp and avoid cage-rust.

#HAUSatHOME: Wrestling Drills

It’s time to make HAUS calls.⁣⁣#HAUSatHOME brings our sports performance coaches to you. We’re showcasing different sport-specific ways to stay active and creative with limited resources and equipment. Luke is up first with a little something for the wrestlers. Share with anyone you think would appreciate this, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣⁣Workout set below: 👇 ⁣⁣Upper body circuit:⁣Shoulder Taps: 10 reps each side⁣Mountain Climbers: 10 reps each side⁣10 second Push-Up Hold (At Bottom)⁣*Repeat, 3 Rounds*⁣⁣Split Squat Hold 10 seconds per leg: 3 sets of 3 per leg⁣Sit Through: 3 sets of 10 reps each side⁣Sprawl to Tuck Jump: 3 sets of 10 reps (as fast as you can)⁣⁣

Posted by Training HAUS on Thursday, March 19, 2020

Workout set below:

Upper body circuit:
Shoulder Taps: 10 reps each side
Mountain Climbers: 10 reps each side
10 second Push-Up Hold (At Bottom)
*Repeat, 3 Rounds*

Split Squat Hold 10 seconds per leg: 3 sets of 3 per leg
Sit Through: 3 sets of 10 reps each side
Sprawl to Tuck Jump: 3 sets of 10 reps (as fast as you can)

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