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.

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: 40s active 20s rest

The Sequence

1. Split squats (8x)

2. Split squats (8x)

3. Split squat hops side a (24x)

4. Split squat hops side b (24x)

5. Curtsy lunge side a (10x)

6. Curtsy side b (10x)

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

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

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

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

11. Lateral step side a (20x)

12. Lateral step side b (20x)

13. Hip plane side a (6x)

14. Hip plane side b (6x)

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

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

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

18. Elevated pigeon (feel)

19. Elevated pigeon (feel)