LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
[NL] Cyclical SIIT
Horizontal
Set time intensity Rest
1 5 minutes Moderate 2.5 minutes
2 5 minutes Moderate 2.5 minutes
3 5 minutes Moderate 2.5 minutes
[NL] Ringette/Hockey WBI SIIT
Circuit x 3
Set time intensity Tempo Rest
1 30 s Moderate controlled 10-15 s
2 30 s Moderate controlled 10-15 s
3 30 s Moderate controlled 10-15 s
Set time intensity Tempo Rest
1 60 s Light controlled 10-15 s
2 60 s Light controlled 10-15 s
3 60 s Light controlled 10-15 s
Set time intensity Tempo Rest
1 30 s Moderate controlled 10-15 s
2 30 s Moderate controlled 10-15 s
3 30 s Moderate controlled 10-15 s
Set time intensity Tempo Rest
1 60 s Light slow 10-15 s
2 60 s Light slow 10-15 s
3 60 s Light slow 10-15 s
Set time intensity Tempo Rest
1 30 s Moderate controlled 10-15 s
2 30 s Moderate controlled 10-15 s
3 30 s Moderate controlled 10-15 s
Set time intensity Tempo Rest
1 60 s Light slow 10-15 s
2 60 s Light slow 10-15 s
3 60 s Light slow 10-15 s

[NL] Ringette/Hockey Cyclical & WBI SIIT

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's workout will help you improve your aerobic metabolism and cardiovascular system (i.e. your heart & lungs!), and continue developing your whole-body integrated (WBI) strength (i.e. improving your overall athleticism on the ice and your ability to win 'one-on-one' battles).

Warm-Up Blocks

[NL] 7-Step Warm-Up Hips, Legs, and Core
Circuit x 1

A 7-step warm-up designed to be implemented prior to a leg/hip/core strength-focused workout. The main focus of the workout may be more legs and hips; however, the core is always an integral component when loading the lower or upper body.

ULT
[NL] Foam Roll – Rub and Scrub – Pelvis
time 30-60 s
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviours. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
Set Time
1 30-60 s h:m:s
ULT
[NL] Quadruped Single Arm Reaches
reps 5
Tempo controlled
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
Set Reps Tempo
1 5 Controlled
LLT
[NL] Band Squat to OH Press with Extension
reps 10
load light
Tempo controlled
A movement to encourage thoracic extension. Many people lose the ability to fully extend the thoracic spine. Sitting for pro-longed periods of time, gravity, and poor posture are just a few examples that can attribute to a lack of extension.
Set Reps Load Tempo
1 10 Light Controlled
LMT
[NL] Band Lateral Squat with T-Spine Rotation
reps 10
load light
Tempo controlled
The thoracic spine (T-spine) is often a site for postural dysfunction. Chronic sitting can produce excessive kyphosis and lead to decreased capability to move well in the frontal and transverse planes. Use a light resistance band to achieve greater thoracic spine mobility.
Set Reps Load Tempo
1 10 Light Controlled
UMT
[NL] Runner’s Rotational Hinge Knee Drive
reps 5
Tempo controlled
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
Set Reps Tempo
1 5 Controlled
LMT
[NL] Mini Band Single Leg 3-Point Ward Quick Release
reps 5
load light
Excitation – teaching the system to up and down regulate motor units (i.e. turn muscles on and off).
Set Reps Load
1 5 Light
ULT
[NL] Skating Strides Eye Tracking
reps 5
Tempo controlled
Stimulation – increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors).
Set Reps Tempo
1 5 Controlled

Workout Blocks

[NL] Cyclical SIIT
Horizontal Loading

This cardio block is going to alternate between a moderate intensity work interval with a lower intensity work interval.

You will end up doing 15-minutes at moderate intensity with 7.5-minutes at light intensity for a total duration of 22.5 minutes (just over one period of game play on the ice).

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Rest
1 5 minutes h:m:s Moderate RPE 2.5 minutes (h:m:s)
2 5 minutes h:m:s Moderate RPE 2.5 minutes (h:m:s)
3 5 minutes h:m:s Moderate RPE 2.5 minutes (h:m:s)

Any stationary piece of equipment can be used.

If you do not have any equipment, going outside and walking/jogging/running is a perfect alternative.

The work interval is at moderate intensity - i.e. 6-7 on a scale of 1-10, or think about being slightly winded but still able to talk.

The rest interval is light or low intensity - i.e. 2-3 on a scale of 10, where you should be easily able to carry a conversation.

[NL] Ringette/Hockey WBI SIIT
Circuit x 3

This circuit is a whole-body integrated (WBI) set. It alternates between an exercise of higher-intensity (think 6-7 on a scale of 10), with a dynamic stretch of lower intensity (think 2-3 on a scale of 10). The goal is to build overall athleticism coupled with muscular endurance, mobility, and sub-threshold aerobic intervals.
When ready to progress, increase the work interval for the movement-based exercises from 30 s to 45 s or 60 s.

ULT
Alternating Reverse Lunge with Touch
time 30 s
intensity Moderate
Tempo controlled
Rest 10-15 s
Set Time Intensity Tempo Rest
1 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
2 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
3 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)

Increase the cadence if you want to increase your HR. Slow down the pace if your HR is getting too high (i.e. above 7 out of 10 on perceived exertion).

UMT
Prone T-Spine Rotation
time 60 s
intensity Light
Tempo controlled
Rest 10-15 s
Set Time Intensity Tempo Rest
1 60 s h:m:s Light RPE Controlled 10-15 s (h:m:s)
2 60 s h:m:s Light RPE Controlled 10-15 s (h:m:s)
3 60 s h:m:s Light RPE Controlled 10-15 s (h:m:s)

The rest interval is intended to give you just enough time to transition to the following exercise.

UMT
G2S Forward to Lateral Lunge with Balance
time 30 s
intensity Moderate
Tempo controlled
Rest 10-15 s
Set Time Intensity Tempo Rest
1 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
2 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
3 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)

Increase the cadence if you want to increase your HR. Slow down the pace if your HR is getting too high (i.e. above 7 out of 10 on perceived exertion).

LAR ULT
Upward Downward Dog
time 60 s
intensity Light
Tempo slow
Rest 10-15 s
Set Time Intensity Tempo Rest
1 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)
2 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)
3 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)
UMT
Alternating Side Plank
time 30 s
intensity Moderate
Tempo controlled
Rest 10-15 s
Set Time Intensity Tempo Rest
1 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
2 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)
3 30 s h:m:s Moderate RPE Controlled 10-15 s (h:m:s)

Increase the cadence if you want to increase your HR. Slow down the pace if your HR is getting too high (i.e. above 7 out of 10 on perceived exertion).

LAR UMT
Prone Atomic Frog T1 HpDC
time 60 s
intensity Light
Tempo slow
Rest 10-15 s
T1= Threshold 1
Set Time Intensity Tempo Rest
1 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)
2 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)
3 60 s h:m:s Light RPE Slow 10-15 s (h:m:s)

Cool Down Blocks

[NL] Cool Down Block (4-Cycle breath and 90-90)
Superset x 1

The cool down is intended to help the body begin the recovery process. The quicker the body can recover, the sooner you will be ready for your next workout! This cool down is intended for you to focus on your breath to help stimulate the parasympathetic nervous system; therefore, telling the body it no longer needs to be in "fight-or-flight" mode.

time 1-3 minutes
Set Time
1 1-3 minutes h:m:s
GPR ULT
90-90 Supine Pose
time 1-2 minutes
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 1-2 minutes h:m:s