This workout focuses on your aerobic capacity (think recovery on the bench between shifts) and whole-body strength, coordination, core engagement, and stability. All areas that will improve your overall aerobic conditioning and athleticism.
[NL] Ringette/Hockey Cyclical & WBI SISS
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
[NL] Ankle/Foot 7-Step Prep for Recovery
Circuit
x 1
The skate boot is like a mini-coffin for your foot and ankle. Take the time to take care of your feet - your body will thank you for it!
Any dysfunction in the ankle and foot can ultimately lead to problems in the knee, hip, low back, or even the shoulder!
This 7-step protocol will help encourage blood flow, mobility, and activation to encourage proper joint mechanics and movement capacity.
Workout Blocks
[NL] Ringette/Hockey Cyclical SISS
Horizontal Loading
Keep in mind that you want to keep the pace low-to-moderate in intensity (think somewhere between 4 and 7 on a scale of 1-10). Find a pace that is maintainable for the entire duration. Ideally, your heart rate should stay relatively consistent for the prescribed time.
GAR
ULT
Treadmill Jog
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 10 h:m:s | Low-Moderate RPE | 1-2 minutes (h:m:s) |
Treadmill or outdoors are both great.
Use a brisk walk instead of a jog you think you're getting above 7 (on a scale of 1-10).
Minimize your rest when transitioning from the jog into the next block.
[NL] Ringette/Hockey Whole Body Integrated Circuit SISS
Circuit
x 3
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).
ULT
1-Arm Plank Get Up to Balance
time
45 s
intensity
Moderate
Tempo
controlled
Rest
15-20 s
time
45 s
intensity
Moderate
Tempo
controlled
Rest
15-20 s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
| 2 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
| 3 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
Alternate sides.
UMT
Lateral Lunge with Lateral Knee Ward
time
45 s
intensity
Moderate
Tempo
controlled
Rest
15-20s
time
45 s
intensity
Moderate
Tempo
controlled
Rest
15-20s
Activation of Lateral and Medial Hips
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 s h:m:s | Moderate RPE | Controlled | 15-20s (h:m:s) |
| 2 | 45 s h:m:s | Moderate RPE | Controlled | 15-20s (h:m:s) |
| 3 | 45 s h:m:s | Moderate RPE | Controlled | 15-20s (h:m:s) |
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.
UMT
[NL] Prone Plank Cross-Body Knee Drives
time
45 s
intensity
Moderate
Tempo
controlled
Rest
15-20 s
time
45 s
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 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
| 2 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
| 3 | 45 s h:m:s | Moderate RPE | Controlled | 15-20 s (h:m:s) |
UMT
[NL] Runner’s Rotational Hinge Knee Drive
time
45 s
intensity
Low-Moderate
Tempo
slow
Rest
15-20 s
time
45 s
intensity
Low-Moderate
Tempo
slow
Rest
15-20 s
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 s h:m:s | Low-Moderate RPE | Slow | 15-20 s (h:m:s) |
| 2 | 45 s h:m:s | Low-Moderate RPE | Slow | 15-20 s (h:m:s) |
| 3 | 45 s h:m:s | Low-Moderate RPE | Slow | 15-20 s (h:m:s) |
Aim to maintain pressure with your hand against your knee during the whole movement.
Cool Down Blocks
[NL] Cool Down Block (Child's Pose and Pigeon)
Horizontal Loading
The cool down is intended to begin regeneration, restore homeostasis, and increase parasympathetic tone (i.e. the opposite feeling of "flight-or-fight"). Do not skip this component! It will help you recover quicker; therefore, helping you to workout sooner and/or with more intensity during your next workout.