• 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

     

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