The intention of today's workout is STRENGTH ENDURANCE: to enhance the body's ability to maintain a level of strength over a specified period of time. The workout is programmed using supersets of bio-mechanically similar exercises. The first exercise is linear with greater load and the second exercise is multi-planar and thus, has a lighter load.
[NL] Ringette/Hockey Full-Body Strength Endurance
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
[NL] Ringette/Hockey Player Hip and Core Activation
Circuit
x 1
Prepare the entire body prior to lifting with a greater emphasis on the hips and thoracic (i.e. middle) spine. Fluid dynamics, small motor unit recruitment, excitation, and stimulation are all incorporated to fully prepare the body to perform at its best.
ULT
[NL] Foam Roll – Rub and Scrub – Pelvis
time
1 min
time
1 min
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 | 1 min h:m:s |
UMT
[NL] Foam Roll – Adductors (Inner Thigh)
time
30-60 s
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
reps
5
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
| Set | Reps |
|---|---|
| 1 | 5 |
Focus on forcefully exhaling during the reach to help activate the core.
UMT
[NL] Runner’s Rotational Hinge Knee Drive
reps
5
reps
5
Small Motor Unit Recruitment (SMUR) – up-regulating type 1, tonic (stability) based motor units.
| Set | Reps |
|---|---|
| 1 | 5 |
Workout Blocks
[NL] Anterior Leg STR END - BB Squat and DB Transverse Lunge
Superset
x 2
Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.
[NL] Push Superset: Bench Press and Brazilian Push Up
Superset
x 2
Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.
LLT
DB Bench Press
reps
5-8
load
heavy
Tempo
controlled
Rest
15 s
reps
5-8
load
heavy
Tempo
controlled
Rest
15 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5-8 | Heavy | Controlled | 15 s (h:m:s) |
| 2 | 5-8 | Heavy | Controlled | 15 s (h:m:s) |
Ask someone at the gym to help spot you on this exercise.
UMT
Brazilian Push Up
reps
10-20
Tempo
controlled
Rest
60s
reps
10-20
Tempo
controlled
Rest
60s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10-20 | Controlled | 60s (h:m:s) |
| 2 | 10-20 | Controlled | 60s (h:m:s) |
Regression options: elevate the hands (the higher, the easier); do as many reps as you can and then switch to a standard push-up (toes; down on the toes and up from the knees; only on the knees).
[NL] Posterior Leg STR END: Deadlift and Crossover Deadlift
Superset
x 2
Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.
[NL] Pull Superset: Lat Pulldown and Rotational Bentover Row
Superset
x 2
Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.
Cool Down Blocks
Cool Down Block
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.