[NL] BC Ringette Full-Body Circuit

SISS
Circuit x 2

Go through each exercise. Repeat the circuit twice.

Find a pace that is maintainable for the entire duration. Ideally, your heart rate should stay relatively consistent for the prescribed time. Again, similar to the jog/brisk walk, aim to be around 5-7 on a scale of 1-10 (10 being all-out max).

SISS = Sub-Threshold Intensity Steady State

ULT
SL Bridge Ceiling Press
time 60s (30s per leg)
intensity Low-Moderate
Tempo controlled
Rest 15-20 s
Set Time Intensity Tempo Rest
1 60s (30s per leg) h:m:s Low-Moderate RPE Controlled 15-20 s (h:m:s)
2 60s (30s per leg) h:m:s Low-Moderate RPE Controlled 15-20 s (h:m:s)

Aim to maintain pressure with your hand against your knee during the whole movement.

ULT
1-Arm Plank Get Up to Balance
time 60s (30s per side)
intensity Moderate
Tempo controlled
Rest 15-20 s
Set Time Intensity Tempo Rest
1 60s (30s per side) h:m:s Moderate RPE Controlled 15-20 s (h:m:s)
2 60s (30s per side) h:m:s Moderate RPE Controlled 15-20 s (h:m:s)
UMT
[NL] Prone Plank Cross-Body Knee Drives
time 60s
intensity Moderate
Tempo controlled
Rest 15-20 s
A challenging relative strength exercise for the shoulders, triceps, chest, and core musculature.
Set Time Intensity Tempo Rest
1 60s h:m:s Moderate RPE Controlled 15-20 s (h:m:s)
2 60s h:m:s Moderate RPE Controlled 15-20 s (h:m:s)

Alternate Sides.

UMT
Lateral Lunge with Lateral Knee Ward
time 60s (30s per side)
intensity Moderate
Tempo controlled
Rest 15-20s
Activation of Lateral and Medial Hips
Set Time Intensity Tempo Rest
1 60s (30s per side) h:m:s Moderate RPE Controlled 15-20s (h:m:s)
2 60s (30s per side) h:m:s Moderate RPE Controlled 15-20s (h:m:s)

Alternate sides.

Use your hand to push against the outside of your knee - use equal force to drive your knee back into your hand. Lots of muscles should be "turned on" without any visible movement.

ULT
Push Up
time 60s
Tempo controlled
Rest 15-20 s
Set Time Tempo Rest
1 60s h:m:s Controlled 15-20 s (h:m:s)
2 60s h:m:s Controlled 15-20 s (h:m:s)

Push-ups can be done from the ground on your toes or knees.

To make it easier, you can also do the push-up from your knees or toes with hands elevated (e.g. on a bench, coffee table, stair bannister, wall, etc.).

Choose the position that gives you the most depth on each rep.

You can also do push-ups from your toes on the down and then drop to your knees to come up.

If you cannot maintain push-ups for one minute, take a few seconds rest, and then repeat until the 60s is up.

ULT
Inchworm Get Up
time 60s
intensity Moderate
Tempo controlled
Rest 60s
Set Time Intensity Tempo Rest
1 60s h:m:s Moderate RPE Controlled 60s (h:m:s)
2 60s h:m:s Moderate RPE Controlled 60s (h:m:s)