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Whitesides + Exercise = Whitecise

Tasked with keeping members of the Black & Gold in peak shape year-round, strength and conditioning coach John Whitesides takes on his biggest challenge yet -- getting you Whitecised this summer.

Throughout the season, bostonbruinsTV will air a new episode of Whitecise that will help you strengthen and condition a different area of the body. Whitesides will demonstrate exercises, movements, and proper technique. Each episode progresses from beginner to elite athlete (ie. Bruins players) so you can work them into your overall health & fitness program.

Previous Episodes
Date Episode Description Watch
6/29 Ep 1: Tour of Bruins Training Facility (8:03)
Strength & Conditioning Coach John Whitesides gives a tour of the Bruins training facility in Wilmington.
Ep 1: Tour of Bruins Training Facility
6/29 Ep 2: Abs & Low Back (Core) (18:39)
John Whitesides takes you through an extensive "core" workout that focuses on abs and low back.
Ep 2: Abs & Low Back (Core)
7/06 Ep 3: Chest (12:15)
Whitesides coaches Mark through a progression of push-ups for a great chest workout without weights.
Ep 3: Chest
7/13 Ep 4: Groin (13:34)
Coach Whitesides instructs Mark through a series of groin exercises.
Ep 4: Groin
7/20 Ep 5: The Warmup (16:08)
John Whitesides instructs you through the team's warmup routine, done prior to working out to prepare your muscles and prevent injury.
Ep 5: The Warmup
7/27 Ep 6: Shoulders (18:31)
John Whitesides puts Mark through an extensive shoulder workout, demonstrating how to work out with exercise bands.
Ep 6:  Shoulders
8/03 Ep 7: Balance & Stability (18:31)
John Whitesides demonstrates how to build strength and body control though a balance and stability workout.
Ep 7: Balance & Stability
8/10 Ep 8: Overlooked Areas (19:47)
John Whitesides focuses on the small muscle groups often overlooked: wrists, grip, calves, shins and ankles.
Ep 8:  Overlooked Areas
8/17 Ep 9: Back (20:57)
Coach Whitesides puts Mark through another in-depth workout that focuses on the back.
Ep 9: Back; Stability
8/24 Ep 10: Legs (16:37)
Coach Whitesides takes Mark through a leg workout in this episode of Whitecise.
Ep 10: Legs

John Whitesides has been the team's Strength and Conditioning Coach for the past 11 seasons. He is a double graduate of the University of Maine, earning his Bachelor's degree in Health and Physical Education in 1995 and his Master's degree in Exercise Physiology in 1997.

Mark has been part of the Bruins organization for over three years. He is the Ticket Sales Manager for the team. Mark enjoys playing golf, basketball and working out with Whitesides.

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Always consult your physician or other qualified health provider before beginning a workout and/or conditioning program.

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STANDINGS

ATLANTIC DIVISION
  TEAM GP W L OT GF GA PTS
1 p - BOS 82 54 19 9 261 177 117
2 x - TBL 82 46 27 9 240 215 101
3 x - MTL 82 46 28 8 215 204 100
4 x - DET 82 39 28 15 222 230 93
5 OTT 82 37 31 14 236 265 88
6 TOR 82 38 36 8 231 256 84
7 FLA 82 29 45 8 196 268 66
8 BUF 82 21 51 10 157 248 52

STATS

2013-2014 REGULAR SEASON
SKATERS: GP G A +/- Pts
D. Krejci 80 19 50 39 69
P. Bergeron 80 30 32 38 62
J. Iginla 78 30 31 34 61
M. Lucic 80 24 35 30 59
B. Marchand 82 25 28 36 53
R. Smith 82 20 31 28 51
C. Soderberg 73 16 32 4 48
Z. Chara 77 17 23 25 40
T. Krug 79 14 26 18 40
L. Eriksson 61 10 27 14 37
 
GOALIES: W L OT Sv% GAA
T. Rask 36 15 6 .930 2.04
C. Johnson 17 4 3 .925 2.10
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