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Speed Stack A
Speed Stack A
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: 2-shuffle to sprint
A1: 2-shuffle to sprint
Reps: 20 yds per side
Notes: Shuffle at skating depth, push off your inside leg to crossover to turn into your sprint.
REST 30s
A2: Cross under wall push
A2: Cross under wall push
Reps: 3 per side
Tempo: 0-5-0
Notes: Keep your inside should and hip against the wall.
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: Backpedal Turn to sprint
B1: Backpedal Turn to sprint
Reps: 20 yds per side
Tempo: N/A
Notes: Backpedal at skating depth, turn 90 degrees before pushing off your outside leg to turn into your sprint.
REST 30s
B2: 2-way skater
B2: 2-way skater
Reps: 4 per side
Tempo: 0-5-0
Notes: Hold at skating depth throughout the movement
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEKS 2)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: towel rear Foot elevated split squat hold
C1: towel rear Foot elevated split squat hold
Reps: 6s per side
Tempo: 2-0-0
Notes: Lay on towel to pull your body with your heels.
REST 30s
C2: ReaR foot elevated split squat jump
C2: ReaR foot elevated split squat jump
Reps: 5 per side
Tempo: N/A
Notes: Minimize amount of time between reps.
REST 60s
COMPLETE 2 SETS OF BLOCK C (WEEK 1) OR 3 SETS (WEEKS 2)
BEFORE MOVING ON TO BLOCK D
BLOCK D
D1: 1-arm Towel push up
D1: 1-arm Towel push up
Reps: 4 per side
Tempo: 1-0-0
Notes: Reach your opposite arm in Y as you lower
REST 30s
D2: 1-arm towel inverted row
D2: 1-arm towel inverted row
Reps: 6 per side
Tempo: 1-0-0
Notes: Keep a straight line from your heels to the top of your head.
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2) OF BLOCK D
BEFORE MOVING ON TO COOL DOWN
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