TRX Rip Training Hockey Workout | STACK

TRX Rip Training Hockey Workout

November 8, 2012 | Pete Holman

Hockey players must perform a hockey conditioning program that focuses on strength, power, flexibility and durability. These are the keys to improving your performance on the ice and ensuring that you are healthy for the entire season. One of the best ways to improve all four components at once is with the TRX Rip Trainer.

The TRX Rip Trainer is a highly versatile training tool that works extremely well in accomplishing these goals and improving overall performance. Rip Training exercises improve flexibility, strength and power, while simultaneously developing balance and coordination. This means that hockey players who use the Rip Trainer enhance their overall athleticism in the process of improving their strength, conditioning and durability.

The corrective and preventative nature of Rip Trainer exercises makes them particularly effective at counteracting common problems that hockey players face. In particular, they strengthen the low-back muscles, which can be problematic due to the flexed skating posture; and they improve the mobility of the hips, which are often tight from repetitive lateral pushing movements when skating.

Below, you will find three TRX Rip Training exercises that develop hip flexibility, core strength and shooting power. Perform them two to three times each week to become a better and more durable athlete on the ice. (Check out the STACK TRX Exercise Library for more exercises with the TRX Rip Trainer and Suspended Trainer.)

Rip Crossover Lunge

This exercise is designed to stretch the lateral hip muscles, which often get sore from excessive skating. It also strengthens the hip as you push up from the flexed position. To increase the intensity of the exercise, step further away from the anchor point or extend your arms off the chest.

Sets/Reps: 2-3x10-15 each side

TRX Rip Crossover Lunge

Rip Pitchfork

The Rip Pitchfork strengthens the core muscles—especially in the back—and improves posture. It's both a corrective exercise—it balances out the flexed spine position seen in skating—and a strength exercise—it develops solid core strength needed to transfer power throughout the body.


Sets/Reps: 2-3x10-15 each side

TRX Rip Pitchfork

Rip Hockey Slap Shot

This exercise develops rotational power needed for shooting. Shooting power begins in the legs and hips, transfers through the core and is delivered out of the upper body. The Rip Hockey Slap Shot exercise mimics this movement and emphasizes total-body power, balance, speed and accuracy.

Sets/Reps: 2-3x10-15 each side

TRX Rip Slapshot

Pete Holman
- Pete Holman is a physical therapist, certified strength and conditioning specialist and former U.S. National Taekwondo champion. As the Director of Rip Training at TRX,...
Pete Holman
- Pete Holman is a physical therapist, certified strength and conditioning specialist and former U.S. National Taekwondo champion. As the Director of Rip Training at TRX,...
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