6.2 SSNB – Train to Train (T2T) - Free Body Strength - MARCH
DO each of the 8 exercises (in order) once and go through the list 2 times with a 5 min rest at the end of all 7
Position & Technique are critical - Keep in mind the Kords sheet safety reminders . pay attention to your knees
“IF” you can easily do all the Kords & Weigh shift – add a 10LB sack of sand to your hips for more resistance
Set # 1 - Position dry skate - 2 X 4 Min ( 3-5 sec switches) Decent tucked position – weight on support leg
– as recovery leg returns from the back and when knee begins forward movement body begins its lean . when the Knees are
together the skater presses the hip across for the next stride. Foot lands under the Hip . (DO NOT Stick foot out to receive
the landing)
Set # 2 - single leg squats (90) ( Other leg in recovery position touches ankle bone ) - 9 X 10 alternate each
leg - at the lowest point of each squat you will touch your ankle bone Make sure shoulders & hips remain parallel to the
ground. Use arms in a proper skating position consistent 2 down / 2 up cadence ( No pauses)
3rd Set - Position dry skate - 1 X 6 Min ( 3 -4 sec switches) Decent tucked position – weight on support
leg – as recovery leg returns from the back and when knee begins forward movement body begins its lean . when the Knees
are together the skater presses the hip across for the next stride. Foot lands under the Hip . (DO NOT Stick foot out to
receive the landing)
SSNB Plank - From a push up position - 2 min
20 sec stable arm reach ( alternate every 5 sec); 20 sec walking feet out wide & back in; 30 sec constantly alternating
from push-up position to front forearm , 20 sec stable arm reach ( alternate every 5 sec) ; 30 sec walking feet out wide &
back in.
Reverse Sumo
1.5
Minute
Sorry - no picture - From a low SUMO position ( Good butt tucked position) - place your left leg , fully extended , behind
you right leg and parallel . Pause for a 1 count on every movement . Now rotate you torso too the left so you are now in
a SUMO position facing the opposite direction from the last one. Go in a straight line ( use lines on a running track???)
Pigeon -From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal
toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place
one hand on top of the other as a pillow for your forehead. Hold 1 minute and then switch to the left side
for 1 minute. Nice controlled breathing - allow your body to relax let hips / pelvis drop towards the floor.
Adductors - 3 X 15 alternate each leg Stand straight throughout motion with hips engaged Pull your foot toward and across in front of the support base- You can very lightly touch something for
balance.
To do this at home – get some heavy duty surgical tubing ( works great)
Walking toe touch - 20 Repetitions each leg - from a good tucked position extend 1 foot forward , only
touching the heel to the ground. The weight of the body should be in the middle of the back foot – NOT on toes – HEEL
must remain in ground . Hold for a long 2 count. Roll onto that foot for control . Bring other leg through (without
coming up) to touch heel to ground hold for the long 2 count and repeat required number of times. 2 steps is 1
repetition. Feet point forward ( no rotation through the joints).
Two- Knee Twist - Lying on your back, bend your knees into your chest and bring your arms out at
a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly.
If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1 minute each side.
Skipping
(with a rope)
1
X 2.5 min continuous skipping
- should be doing at minimum 100 – 120 revolutions per minute ( RPM)
DO ALL 8 Drills - REST 5 Minutes
- Repeat so you have done complete Program 2 times and finish up with SET 3 (weight shift)