[NL-SW] Full-Body Prep (Shoulder/Hips Mobility/Activation)

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
Alternating Pigeon
reps 5-8 per side
intensity Light
Tempo controlled
Set Reps Intensity Tempo
1 5-8 per side Light RPE Controlled

Hip mobility - very important for efficient skating mechanics.

LLT
Supine Mini-Band March
reps 5-8 reps/leg
load moderate
Hold 3-5 s per rep
Activation for Core and Hips
Set Reps Load Hold
1 5-8 reps/leg Moderate 3-5 s per rep h:m:s

High demand on the hip flexors when skating - use this drill to activate and strengthen.

UMT
Kneeling Rotational Get Up
reps 5 reps per side
weight_lbs Bodyweight
Tempo controlled
Set Reps Weight Tempo
1 5 reps per side Bodyweight lbs Controlled

Good for balance, adductor opening, and core control.

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
reps 5x fwd/bwd per arm
load moderate
Tempo controlled
Set Reps Load Tempo
1 5x fwd/bwd per arm Moderate Controlled
LLT
Shoulder Rotation -Band 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.