Happy Snow!
I hope everyone has been
working on their snow dance… I know I have!
Good work on the weekend…being inside for so long can make everyone ansy
but we managed to get some good work in.
It’s getting cold outside
but there isn’t quite enough snow yet but don’t let that stop you from going
for some runs, hikes, or just playing outside…Just make sure you’re bundled up
enough!
I will be away on the
weekend but Tristan will be with you on Saturday!
Training
Plan
Monday – Homework! And keep warm.
Tuesday -
strength (below). Make sure you are warming up!
Wednesday -
60 min cardio/team practice at Forest Hill! It might be snowy which will make
it hard to roller ski but we can get creative!
Thursday - strength (below)
Friday –off/gym/games
with friends
Saturday –
1:00 pm-4:00 pm, bounding, strength and erg with Tristan. If the roads are
clear bring your roller skis! If we get a whole bunch of snow when I’m gone…bring
some rock skis (skis you can get a little banged up)
Sunday –
Get out for a long hike/walk, a good day to work on endurance.
Strength
I added the
core that we did with Tristan on the weekend at the bottom
**Warm up: 10-
15 min Jog or bike**
Make sure your getting in a good warm up!
Do each exercise 2-3 times! Rest for a minute and grab
some water between each round.
1. Wall sit- 1 min or max
2. Push up- 20 (try one or two clap push
ups!)
3. Rocket jumps- Squat and jump as high as you can
4. Incline pull-up (you did this with Julia and Sierra on Sunday)
5. Medicine ball slam or slam pass if you have a partner
6. Walking Lunges
7. Toe raises
8. Jane Fondas both sides, lay on your side and lift one leg at a
time
Core- do each exercise for 1 minute (we did all of
these twice Saturday)
Hollow
body hold- http://gymnasticswod.com/content/hollow-body
Plank
Leg
raises
Swiss ball
rotation- https://www.youtube.com/watch?v=gI6NXh1Dk28
**Cool Down: 10 min jog or bike
Remember…this is a cool down so keep your breathing
slow.
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