Free SSD Training Program - (Re)Gain Mobility

Let's train! 

This 4-week program is your best ally for mobile and strong hips. 

If we look at articular joints, the hip joint is, arguably, the most important for a speed skater from different points of view:

• Technique: a mobile hip is mandatory to hit some extreme angles required for an optimal push. In particular, skating requires:

1. good hip flexion at the start of the push
2. well-developed abduction capacity to push further on the side
3. great internal rotation to keep all the wheels in contact with the ground throughout the entire push
4. ability to apply force in a non-optimal externally rotated position during the first steps of a start.

• Performance: hip extensors are the strongest muscles in the human body and a limitation in the hip joint function can inhibit their ability to express force and make this muscle group fatigue faster.
• Balance: stable hips makes you capable of withstanding the challenge of an always-unstable condition such as skating.
• Injury risk: a non-functional hip joint can lead to non-physiological muscle-skeletal compensations that, with time, can lead to overuse injuries (mainly at the knee or lower back).

The "Build Skater Hips" program will make your hips mobile, stable and strong in just three months. This will eventually make you able to skate faster, pain-free, and for longer.

Program Description

The program is organised in 3 phases over a 13-week period and with the free trial you get free access to the first phase of the program.

Phase 1 - (Re)Gain Mobility

Following this 4-week phase will help you loose your tight hips through the utilisation of 3 methods included in each training session:

1. Myofascial Release
2. Passive Mobility
3. Active Mobility

A the end of this phase you will experience the following effects:

• Increased flexibility of the major muscle groups surrounding and sustaining the hip joint
• Improved mobility of the hip joint
• New feelings while skating!

We suggest to perform this phase workouts as warm-ups before your regular skating or gym sessions. 

To conclude

One of the most valuable outcome of this program is that, at the end of the training program, you will have been exposed to and have been learned more than 50 exercises. Those exercises will help you take care of one of the key articular joints for a speed skater lifelong!

Recommended Equipment: Foam Roller, low-resistance elastic band, miniband, sliders, barbell, dumbbells, rope or heavy-resistance elastic band, kettlebells, slam ball.

What to do now?

1. Click the "Join Now" button
2. Fill the form
3. Download the BridgeAthletic app.
4. Start Training now!

Powered by Bridge!

You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box

Ready to train? Let's get started!

Join today and let's start training together!