Plyo Clapping Pushups

Equipment needed: floorspace, coffee table or low bench
Sets: 3 x 10 reps

As at-home exercises go that engage the core and upper-body, a standard everyday push-up is pretty tough to beat.

But you can easily make them even more effective by adding in a clap or a "hand hop". The idea with this exercise is to explosively launch yourself off of the ground in the pushup position with your upper body and while in the air clap your hands together.

Clapping requires significant upperbody strength so if you can't right away don't worry about, just launch yourself as high as you can.

Beginners tip: Try doing an elevated pushup using a sturdy coffee table or low bench. The higher angle will reduce the amount of resistance when you launch yourself in the air.

Dumbbell Squat Press

Equipment needed: dumbbells, floorspace
Sets: 3 x 20 reps

Two key areas of strength required for elite hockey players are legs and shoulders; this exercise effectively works both of them.

With a dumbbell in each hand, in a standing position raise the dumbbells to your shoulders with your palms facing each other and perform a squat.

In the squat keep your back as straight as possible, and your elbows directly above your knees. While you are standing back up use that explosive momentum to push the dumbbells straight up while rotating your hands so your palms are facing away from you.

Then lower the dumbbells back to your starting position.

Power result: be sure to keep your weight on your heels when performing the squats.

Alternating Dumbbell Press

Equipment needed: dumbbells, bench
Sets: 3 x 10 reps

This exercise will not only help to increase strength in your chest and triceps, but also improve shoulder stability.

Lying on the bench face up, holding a dumbbell in each hand, extend your arms straight up with your palms pointing towards your toes, the same position you would be in for a standard bench press, now unlike a bench press you are going to perform the exercise separately with each arm.

Lower one dumbbell down to your chest and then push it back up to your starting position. Then perform the exercise on your other arm. That counts as 1 rep.

Power result: the key with this exercise is controlled movements, you want to be in full control of the weight (no jerky movements and limit any swaying).