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).
[NL] Ringette/Hockey Cyclical & WBI SIIT
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
Set | Time |
---|---|
1 | 30-60 s h:m:s |
ULT
[NL] Quadruped Single Arm Reaches
reps
5
Tempo
controlled
Set | Reps | Tempo |
---|---|---|
1 | 5 | Controlled |
LLT
[NL] Band Squat to OH Press with Extension
reps
10
load
light
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 10 | Light | Controlled |
LMT
[NL] Band Lateral Squat with T-Spine Rotation
reps
10
load
light
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 10 | Light | Controlled |
UMT
[NL] Runner’s Rotational Hinge Knee Drive
reps
5
Tempo
controlled
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
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).
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.