Sattertonen Family Workout

A home training plan built around what each of us can use — move together, scale to fit.

Cadence: 3 days / week (+ optional weekend cardio) Focus: balanced strength + athletic conditioning Where: home In-season: active-recovery mode (see below)

Three sessions a week — Lower & Power, Upper & Pull, and a family conditioning circuit — plus an optional weekend easy day. Everyone does the same movements; the plan swaps the tool to match who has access. Tap a name to spotlight one person's column, open a section to expand it, and check off each session in the tracker as you go.

Weekly tracker tap your name to see just your column
This week
SessionDadMomDaughterSon
Day A · Lower & Power
Day B · Upper & Pull
Day C · Conditioning
Weekend · easy cardio (optional)
Done this week 0 0 0 0

Check-offs save on this device and stay put week to week. Use ‹ Prev / Next › to look back or plan ahead.

Who uses what equipment by person
EquipmentDadMomDaughter (14)Son (11)
Peloton bike✓———
Treadmill—✓✓✓
Dumbbells (20 lb)✓———
Hockey slide board—✓✓✓
Jump box (12 / 14 / 16")✓✓✓12"
TRX bands (swapped out this version)————
Pull-up bar + assist bands✓✓✓heavy assist
Dip bar✓———

Note: the TRX suspension straps are swapped out this version — pulling now uses the fixed pull-up bar with assist bands (steadier and safer, especially for the kids), and the old TRX moves are covered by bodyweight and the resistance bands.

Warm-up everyone, every day · 5–8 min

Easy cardio to start: 3 min on the bike (Dad) or treadmill (Mom & kids), or march/jog in place. Then, together:

  • Leg swings — 10 each way, per leg
  • Arm circles + shoulder rolls — 20 sec each
  • Bodyweight squats — 10, slow
  • Inchworm walk-outs — 5
  • Glute bridges — 10
Day A — Lower Body & Power
Legs · jumps · lateral
MovementSets×RepsDadMomDaughter (14)Son (11)
Squat3 × 10Goblet, 20 lb DBBodyweight (to a chair if needed)Bodyweight, slow tempoBodyweight, form first
Hip hinge / RDL3 × 10DB RDLBodyweight hip hingeSingle-leg reachBodyweight hinge, light
Box work4 × 5Jump, 16"Jump, 14–16"Jump, 12–14"Step-ups, 12" (soft landings)
Lateral / slide3 × 30sLateral lungesSlide boardSlide boardSlide board, easy pace
Core: plank + dead bug3 × 30s✓✓✓✓ (20s)
Cardio finisher10 minPeloton, moderateTreadmill intervalsTreadmill intervalsTreadmill, brisk walk/jog
Day B — Upper Body & Pull
Pull · squat · push
MovementSets×RepsDadMomDaughter (14)Son (11)
Pull-up (assisted)3 × 5–8Bar, light/no assistAssist bandAssist bandHeavy assist or negatives
Squat3 × 10Goblet, 20 lb DBBodyweightBodyweight, slow tempoBodyweight, form first
Push3 × 8–10Dips on dip barIncline push-upIncline push-upKnee / incline push-up
Pull-up (underhand)3 × 6–8Chin-up, light assistAssist bandAssist bandHeavy assist or negatives
Shoulders / arms3 × 10DB press + curlBand Y-T-WBand Y-T-WBand Y-T-W, light
Core: hollow hold3 × 20–30s✓✓✓✓ (15–20s)
Cardio finisher10 minPeloton, moderateTreadmillTreadmillTreadmill walk/jog
Day C — Family Conditioning Circuit
Together · 3–4 rounds · minimal rest

Set a timer and move through the stations as a group — stagger the shared gear (bike, board, bar) so no one waits. 3 rounds to start, build to 4.

StationWorkDadMomDaughter (14)Son (11)
1 · Lateral30sSkater hopsSlide boardSlide boardSlide board
2 · Box30sJumps 16"Jumps 14"Jumps 12"Step-ups 12"
3 · Squat30sSquat jumpsBodyweight squatsSquatsSquats
4 · Cardio push60sPeloton sprintTreadmill fastTreadmill fastTreadmill brisk
5 · Pull5 repsPull-upsAssisted pull-upsAssisted pull-upsHeavy-assist pull-ups
6 · Core30sPlankPlankPlankPlank (20s)

Family finisher: pick one — incline treadmill walk together, a relay, or head outside for a skate, walk, or bike ride.

Optional — weekend easy day
One relaxed cardio outing as a family: a bike ride, a walk or jog, a skate, or a hike. Keep it conversational-pace and fun — this is recovery, not a workout. Skip it guilt-free on busy weekends.
In-season & active-recovery mode flip on when hockey starts

Once on-ice practices ramp up (roughly 3+ skates a week), the ice is doing the hard work — the home plan should get lighter, not pile on fatigue. Switch to active-recovery mode:

  • Drop to 2 days/week — one upper-focused day + one easy full-body/mobility day.
  • Halve the sets — 1–2 per movement, stopping well short of failure.
  • Cut the jumps and heavy pulls — skip box jumps and hard pull-up work on practice-heavy weeks; light assisted reps only.
  • Lead with easy cardio + mobility — Zone-2 bike/treadmill (conversational pace), slide board for smooth skating technique (not intervals), plus stretching and hips.
  • Protect recovery — in-season, sleep and easy movement beat extra volume.

Rule of thumb: if legs are heavy from the rink, make the home day a recovery day. Off-weeks and the off-season, return to the full plan above.

How to progress
  • Weeks 1–2: learn the movements, keep loads light, nail form. Fewer rounds is fine.
  • Then, in order: add reps → add a round/set → (adults) add load, incline, or a taller box.
  • Reassess every 3–4 weeks. If a session feels easy across the board, bump one variable.
  • Rest matters: keep a day between the three sessions (e.g. Mon / Wed / Fri or Tue / Thu / Sat).
Keeping it safe — the kids especially
For the 11- and 14-year-old: bodyweight, bands, and the slide board only — no heavy dumbbells, no maximal lifts. Form and fun come before load; use low box heights with soft, controlled landings, and generous assist on pull-ups. Anyone stops if something hurts (sharp pain ≠ effort), everyone hydrates, and this is general fitness guidance — not medical advice. If anyone has a health condition or injury, check with a clinician before starting.