Advanced Skate fit Phase 1

Mobility Sets x2
Glutes/ Quads x30s
Walk outs x5
Kneeling ankle x15
T-spine w/ shoulder sweeps x5
Activation Sets x2
Dead bugs x5
Single leg ankle on disc x60s.
Quad. Hip activation x1 x10
Band walks x1 x10
Dynamic warm-up
Sprints
(A) Sprint x2 x60s.
Drop squat x2 x5
Diag. Plank x2 x5
(B) Sprint x2 x60s.
Skaters x2 x5
Soleus press x2 x8x70lbs
Strength (A) Sets
Bulg. SS x3 x8x15lbs
Stiff leg deads x3 x8x45lbs
BW row x2 x5xBW
Push-ups x2 x5xBW
(D) Sprint
Split jerk x2 x3x20lbs
Standing long jump x2 x10
( E) Sprint
DB Snatch x2 x3x15lbs
Straddle press x3 x15s.
Strength (B)
Squat jump x2 x8
Leg curls x3 x8
Lateral Plank x3 x8