This Is Important

When we are discussing workouts there are a few different aspects that need to be taken into consideration. One of the first things is how well prepared your body is for any and all movement. A few of the categories you may need to consider are strength, speed, agility, power, quickness, flexibility, and stability. Up to this point I have been designing primarily strength, stability, and low level agility and quickness workouts. Today we are going to change that up. Over the next few weeks we will be focusing on lifts that will dramatically increase your speed, quickness, power, and dynamic flexibility (flexibility through motion). One quick caveat; executing these lifts with perfect form is a must. While these motions can be the best for you, they can also injure you quickly if not done properly. Today we will start relatively basic by adding in the deadlift and the upright row. I have included links to videos with proper form and instruction for you. If there are any questions, please don't hesitate to ask.

Cheers,

Jon


5 min warm up
Stretch
4x 8 push up
4x 8 upright rows   Upright Row Form
4x 8 back extensions
4x8 deadlifts    Dead lift form
2x 10 full sit ups
2x 10 reg crunches
5 min cool down
Stretch

The Wrap Up ?

Championships are over and we have a top team in the land. Congratulations to the Gotham Girls on their win and to all of the others that skated their best. So now what? Tournament season is over and for many that means taking a break for awhile. I can't say that I blame them after an eleven month season.  A week or two of rest is probably in order for your body but can be detrimental to keeping good habits happening. If you are planning on taking a break, I would strongly recommend staying active during your break.

For others this time of year is the perfect time to start amping up your off skates workout so that you can come into next season in the best shape of your life. Just to clarify, being in the best shape of your life will mean that your body will be ready to perform it's best on skates as well. Whatever you decide remember that there are fans out there that are glad that you skated for us to watch this year and can't wait until the next bout.  That said, lets go to work.

Enjoy,

J

5 min warm up
Stretch
3x 10 spiderman push ups
3x 10 meter bear crawls
3x 10 curl to overhead press
3x 10 bent flys
4x 15 sec planks
2x 10 jackknifes
5 min cool down
Stretch