Exercise Volume Rest (rep/set) Notes Hip Bridges 1 x 5/leg Cue "squeeze your butt" to activate glutes. The more glutes are activated and hamstrings relaxed, the better. SLDL 1 x 5/leg Cue "squeeze your butt" to activate glutes. The more glutes are activated and hamstrings relaxed, the better. 1-Step Starts 2 x 3/leg 10 sec/30 sec 2-Step Starts 2 x 2/leg 10 sec/30 sec 3-Step Starts 2 x 2/leg 10 sec/30 sec Crouch sprints 1 x 4 x 20m 1 min

Talking Points:

Raleigh Ring of Fire



Ring’s combination of a gifted handling core and brilliant athletes has the capacity to knock anyone off their high horse; we have their ECC finals appearance and a victory of Sockeye to prove that. Maybe Ring is that good, or maybe everyone else is that bad. But as further evidenced by their ECC performance, Ring is completely unstable – getting dominated in games to teams they should play close with and playing close to teams they should dominate. For this instability and apparent lack of strategy, Ring sits in the 6 spot for this set of rankings.



Truckstop and Furious George



Welcome back Truck and Furious to the Power Rankings. Truck had a good albeit rocky performance at ECC, losing to Ring and Sockeye, beating the Buzz Bullets, and playing tight games with Machine and Voodoo. Truck has work to do if they want to crack the top 4.

After their victory over GOAT at the Canadian Ultimate Championships, you have got to give the angry monkey credit, they win big when it counts (except when it counted to hold onto that 3rd bid out of NW Regionals). Nevertheless, the monkey is peaking at the right time.

Think we’re right, wrong, or full of horsefeathers? Give us your top 10 in the comments below.