FINAL
Fri. Oct 10
2 IOW
3 SAN
FINAL
Sat. Oct 11
2 OKC
3 SAN
FINAL
Fri. Oct 17
3 UTI
0 SAN
FINAL
Sat. Oct 18
5 SAN
4 OKC
FINAL
Fri. Oct 24
2 SAN
5 UTI
Sat. Oct 25
6:00 PM
SAN
HAM
Sun. Oct 26
2:00 PM
SAN
HAM
Wed. Oct 29
6:00 PM
SAN
ADK
Fri. Oct 31
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Sun. Nov 09
4:00 PM
OKC
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn

Last week, we talked about Step-Ups, a great exercise that challenges the torso, hips and legs. Unlike squats, it is a great “single leg” exercise, much like a lunge, in that the staggered stance places unique challenges on each leg to maintain balance while performing the movement.

Like most exercises, there are multiple ways you can progress the movement once you can successfully complete multiple repetitions without much problem. The most common way exercises are progressed is by adding weight in the form of barbells, dumbbells, weighted vests, or other implements. With the step-up, holding dumbbells in either hand while maintaining proper posture throughout the exercise is a great way to increase the difficulty of the exercise.

 With different single leg exercises, I like to add direction to the progression to challenge the athlete. As with any exercise, consult with a qualified trainer and your physician before implementing them into your workout program.

Rather than stepping up onto a box in front of you, place the box to your side. Keep a good upright posture and step up onto the box, always facing forwards, essentially “side-stepping” up onto the box. Slowly lower yourself back down to the floor while maintaining good posture. Avoid “bouncing” off the floor to start your second rep.

The crossover step is an advanced exercise that requires good hip and knee mobility and is very specific to hockey. With the box to the athlete’s right side, they will take their left foot, step over and up onto the box. They then slowly reverse the motion to lower themselves to the floor. Typically, I would have an athlete master other versions of the step-up (and lunges on flat ground) before progressing to the crossover step-up, but as you can see, it replicates the crossover motion in a skating stride very well.

 



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