Prep Phase workout 1 Movement Prep
Glute activation Mini band #2
Bosu Horizontal Press
Single leg band Dead
Cable Chops Down
Hard Roll
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 | ||