[NL] Hip & Upper Body Strength

Circuit x 2

Lots of skating power comes from the hips! And, strong hips may help prevent hamstring and/or inner-thigh (groin) strains.

The upper body is important for shooting power, checking strength, and maintaining the ring while being checked.

ULT
SL Bridge Ceiling Press
reps 15 per leg
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 15 per leg Controlled 30 s (h:m:s)
2 15 per leg Controlled 30 s (h:m:s)
LLT
Ankle Band Walks
reps 15 per leg fwd & bwd
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 15 per leg fwd & bwd Controlled 30 s (h:m:s)
2 15 per leg fwd & bwd Controlled 30 s (h:m:s)

Keep tension on the mini-band the entire time (i.e. short steps with lateral pressure).

Your outer hips should be burning by the end!

LLT
[NL] Toner Squat with Back Rows
reps 10-12 reps
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 10-12 reps Moderate Controlled 30 s (h:m:s)
2 10-12 reps Moderate Controlled 30 s (h:m:s)
ULT
Kneeling Push Up
reps 10+
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 10+ Controlled 30 s (h:m:s)
2 10+ Controlled 30 s (h:m:s)

**Please perform a push-up from your toes if you can easily perform 15 push-ups from your knees.

If you can complete 1-10 push-ups from your toes, then start on your toes, and then finish the set on your knees (so you get at least 10 push-ups completed).

ULT
[NL] SB Deadbug
reps 10 per side
Tempo controlled
Rest 60 s
Develop anterior core endurance and strength. Use the anterior core musculature to hold the spine in neutral position and resist excessive extension through the lumbar spine.
Set Reps Tempo Rest
1 10 per side Controlled 60 s (h:m:s)
2 10 per side Controlled 60 s (h:m:s)