[NL-SW] Full-Body Prep (Push-Pull & Speed/Agility)

Circuit x 1

This warm-up is only programmed to be done once through; however, feel free to repeat it twice if you feel you need more time to prepare the body before transitioning into your power (i.e. speed, agility, and quickness) drills.

UMT
[NL] 90-90 Switches
reps 5 per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 5 per side Light RPE Controlled

Hip mobility - very important for efficient skating mechanics.

LLT
[NL] Mini Band Forward-Backward Monster Walk
reps 12 fwd & bwd per leg
load moderate
Tempo controlled
Set Reps Load Tempo
1 12 fwd & bwd per leg Moderate Controlled

After mobilizing the hips, use this drill to "turn the glutes on" - this drill will help with knee stability when doing lower body drills.

UMT
Prone Rotation to Rotational 1/2 Kneel
reps 5 reps per side
weight_lbs Bodyweight
Tempo controlled
Set Reps Weight Tempo
1 5 reps per side Bodyweight lbs Controlled
UMT
[NL] Prone Plank to Toe Touches
reps 8 reps/side
Tempo controlled
Set Reps Tempo
1 8 reps/side Controlled

Alternate sides.

This drill works on lower body mobility (calves and hamstrings) as well as shoulder stability.

LMT
Band Bow and Arrow Quick Release
reps 5-8 reps/arm
Tempo fast
Rest 60 s
Set Reps Tempo Rest
1 5-8 reps/arm Fast 60 s (h:m:s)

The idea of releasing quickly is to increase fast-twitch muscle fibres so you can teach the body to move quickly.