Whole Body Integrated Movements, performed Every Minute On The Minute (EMOM), with a High-Intensity Steady State (HISS).
This is a challenging workout, but similarly to playing on the ice, just take it "one shift at a time" (i.e. one minute at a time).
This workout will develop your whole body coordination, relative strength, odd-position strength, and your anaerobic metabolism and endurance.
Run once through the 7-exercises to prepare the body's skin, fascia, muscles, joints, ligaments, and tendons prior to adding more load and intensity in the workout blocks.
| Set | Time |
|---|---|
| 1 | 5-10 s per area h:m:s |
Fluid Dynamics - the intent is to increase the blood flow to the tissues surrounding the hips.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 per leg | Controlled |
Small motor unit recruitment (SMUR).
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 5 per side | Light RPE | Controlled |
Linear mobility for the ankles and hips.
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | Light RPE | Controlled |
Multi-planar mobility for the hips.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 per side | Controlled |
Multi-planar small motor unit recruitment.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5-6 per side | 3:1:1 |
Ratio of 3:1:1 = 3 seconds down, 1 second hold at the bottom, 1 second "pop" on the up.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5/leg | Controlled |
Stimulation: increasing the sensory input for more efficient output.
Consider this a nine-minute set. You have one minute to complete each exercise (e.g. if you take 40 s to complete the repetitions, you will get 20 s rest). Perform the three exercises for three rounds. Take 2-3 minutes rest at the very end of the block before progressing to the next block.
| Set | Reps | Load |
|---|---|---|
| 1 | 10 per side | Moderate |
| 2 | 10 per side | Moderate |
| 3 | 10 per side | Moderate |
Tempo: perform the reps fast but under control and able to maintain good form.
Equipment: plate, dumbbell, medicine ball, or any household object that is under 10 lbs.
The goal is to perform each exercise for 20 s followed by 10 s rest for two rounds back-to-back (for a total volume of 4-minutes). If required, take an additional 30 s rest after the first set, but our goal is to minimize the rest.
The exercises alternate between a fast-feet exercise and a whole body integrated movement pattern.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20 s h:m:s | Fast | 10 s (h:m:s) |
| 2 | 20 s h:m:s | Fast | 10 s (h:m:s) |
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20 s h:m:s | 1:2:1 | 10 s (h:m:s) |
| 2 | 20 s h:m:s | 1:2:1 | 10 s (h:m:s) |
Tempo Ratio: 1 second down, 2 second pause, 1 second up.