Single-Leg Day: Ice Hockey Inspired

Athletes inspire my workouts. The idea of working out to train your body to move a certain way, beyond the optics motivates me. I learned some of these moves from an ice hockey coach, Sam Verelst. I added a few moves that I love and also a warm up. The session trains strength, explosiveness, and stability.

I know that unilateral movements take more time, but they helped me:

• work on imbalance. My left, the weaker side, got stronger and is catching up with my right :)

• understand my body and when to increase my load or resistance.

Equipments: Bench, resistance band

Time: 30s active 15s rest

The Sequence

1. Split squats (8x)

2. Split squats (8x)

Block 1 (2x) (for a workout that’s less than 15 minutes, do 1x)

1. Split squat hops side a (24x)

2. Split squat hops side b (24x)

3. Curtsy side a (10x)

4. Curtsy side b (10x)

5. Bulgarian split squat hop side a (20x)

6. Bulgarian split squat hop side b (20x)

7. Bulgarian split squat side to side hop side a (16x)

8. Bulgarian split squat side to side hop side b (16x)

9. Lateral step side a (20x)

10. Lateral step side b (20x)

11. Hip plane side a (6x)

12. Hip plane side b (6x)

13. Skater jacks (25x) (the only non unilateral move)

Block 2 (1x)

1. Couch or bench quad stretch side a (feel)

2. Couch or bench quad stretch side b (feel)

3. Elevated pigeon (feel)

4. Elevated pigeon (feel)