01
Dynamic mobility (hips, groin, ankles, hamstrings)
2 sets8 reps
On Season Workouts / Explosiving Skating
Explosive Skating Workout
This session targets stride power, acceleration, and lateral explosiveness.
Sections
7
Exercises
17
Tracked sets
60
WarmupStrength & Power 1Strength & Power 2Strength & Power 3Agility & Sprint WorkCore & Stability 1+1 more
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01 / Warmup
Warmup
02
Cossack squats
2 sets8 reps
03
Lateral lunges
2 sets8 reps
04
Band walks (forward, backward, lateral)
2 sets16 reps
02 / Superset
Strength & Power 1
A1
Back Squat
5 sets5 reps
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A2
Broad Jumps
5 sets6 repsRest 90
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03 / Superset
Strength & Power 2
A1
Bulgarian Split Squat
4 sets8 reps
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A2
Lateral Bounds
4 sets8 repsRest 90
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04 / Superset
Strength & Power 3
A1
Step-Up to Knee Drive
3 sets10 (each leg) reps
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A2
Depth Jumps to Lateral Bound
3 sets8 repsRest 90
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05 / Section
Agility & Sprint Work
01
Hill Sprints (40m)
8 sets
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02
Pro Agility Shuttle (5-10-5 drill)
6 sets
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03
Cone Crossover Drill (30s)
6 sets
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06 / Superset
Core & Stability 1
A1
Pallof Press
4 sets12 (each side) reps
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A2
Side plank with reach through
4 sets12 (each side) repsRest 90
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07 / Superset
Core & Stability 2
A1
Hanging Leg Raises
4 sets12 (each side) reps
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A2
Medicine Ball Rotational Slam
4 sets12 (each side) repsRest 90
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