FINAL
Sat. Dec 15
3 SAN
5 OKC
FINAL
Sun. Dec 16
2 CHA
1 SAN
FINAL
Wed. Dec 19
0 SAN
2 TEX
FINAL
Fri. Dec 21
1 SAN
4 TOR
FINAL
Sat. Dec 22
5 SAN
2 HAM
FINAL
Fri. Dec 28
2 SAN
3 OKC
FINAL
Sat. Dec 29
1 HOU
2 SAN
FINAL
Sun. Dec 30
2 CHA
5 SAN
FINAL
Fri. Jan 04
0 PEO
3 SAN
FINAL
Sat. Jan 05
0 SAN
1 HOU
FINAL
Sun. Jan 06
2 PEO
5 SAN
FINAL
Thu. Jan 10
5 LEM
1 SAN
FINAL
Fri. Jan 11
2 LEM
4 SAN
FINAL
Sat. Jan 12
1 SAN
3 TEX
FINAL
Fri. Jan 18
4 SAN
2 OKC
FINAL
Sat. Jan 19
1 SAN
2 OKC
FINAL
Fri. Jan 25
1 TEX
2 SAN
Promotions
FINAL
Sat. Jan 26
1 SAN
4 TEX
FINAL
Fri. Feb 01
0 RFD
1 SAN
FINAL
Mon. Feb 04
5 SAN
2 HOU
FINAL
Sat. Feb 09
3 SAN
2 CHA
FINAL
Sun. Feb 10
1 SAN
2 CHA
FINAL
Fri. Feb 15
4 SAN
5 MIL
FINAL
Sat. Feb 16
4 SAN
3 PEO
FINAL
Sun. Feb 17
5 SAN
4 CHI
FINAL
Fri. Feb 22
0 SAN
5 PEO
FINAL
Sat. Feb 23
6 SAN
3 GRA
FINAL
Sun. Feb 24
3 SAN
7 GRA
FINAL
Sat. Mar 02
1 CHI
2 SAN
Military Appreciation pres. Champion A/C
FINAL
Fri. Mar 08
5 SAN
4 TEX
FINAL
Sun. Mar 10
3 OKC
2 SAN
Pucks & Paws
FINAL
Wed. Mar 13
3 OKC
2 SAN
All-You-Can-Eat Night
FINAL
Fri. Mar 15
2 HOU
4 SAN
KZEP $1 Drink Night
FINAL
Sun. Mar 17
5 ABB
4 SAN
Express-News Sunday Funday
FINAL
Tue. Mar 19
3 SAN
4 TEX
FINAL
Sat. Mar 23
3 OKC
2 SAN
Kellogg's Boy Scout Night
FINAL
Sun. Mar 24
3 ROC
0 SAN
Express-News Sunday Funday
FINAL
Thu. Mar 28
1 GRA
4 SAN
All-You-Can-Eat Night
FINAL
Fri. Mar 29
5 SAN
2 CHA
FINAL
Sat. Mar 30
0 SAN
3 CHA
FINAL
Tue. Apr 02
6 CHI
3 SAN
All-You-Can-Eat Night
FINAL
Thu. Apr 04
2 SAN
3 HOU
FINAL
Fri. Apr 05
4 HAM
2 SAN
KZEP $1 Drink Night
FINAL
Sun. Apr 07
5 TEX
1 SAN
Express-News Sunday Funday
FINAL
Thu. Apr 11
3 SAN
4 HOU
FINAL
Sat. Apr 13
1 SAN
4 HOU
FINAL
Sun. Apr 14
8 TEX
2 SAN
Express-News Sunday Funday
FINAL
Tue. Apr 16
3 TEX
2 SAN
All-You-Can-Eat Night
FINAL
Fri. Apr 19
9 RFD
4 SAN
KZEP $1 Drink Night
FINAL
Sat. Apr 20
5 HOU
2 SAN
Fan Appreciation by Macy's

Wednesday workout tips with Coyotes trainer Mike Bahn

I prefer to always have athletes perform exercises on their feet. Hockey is a sport that is played on your feet, so it makes sense that you should train on your feet whenever possible. This is even more important with lower body exercises; developing strength, power or endurance in a standing position requires muscles to work together to produce coordinated, efficient movement. Even traditional standing exercises that are considered “quadriceps” exercises typically use several other muscles in coordination to produce the movement.

A great exercise that focuses on lower body musculature is the step-up. It requires strength, stability and balance, and there are many ways it can be progressed to make it more difficult. I consider it to be a “single leg” exercise, much like a lunge, in that the staggered stance has each leg performing different roles throughout the movement. It works nearly every muscle in the lower extremity, including the hamstrings, hip flexors, quadriceps and gluteals, both in force production and force reduction. As with any exercise, consult with a qualified trainer and your physician before implementing them into your workout program.

Find a stable box or platform to step up on. Start with a lower height box to develop good balance before progressing to one that is knee high. Place one foot on the box, keep your head and chest up and stand up onto the box, lifting your back leg hip height with a bent knee. Pause for a second or two to develop good balance and posture. Slowly lower the free leg back to the ground, maintaining foot contact with the box foot throughout the entire motion.

Practice with bodyweight before progressing to holding light dumbbells in your hands. I’ll share some other ideas for step-up progressions next week.

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