December 12th- December 18th

Greetings skiers,

It was great to finally get on snow! I don’t know about you but roller skiing this fall made the first ski of the year so much easier.

Saturday: We did meadowlands…that is 7km!

Saturday: We did a mash-up of trails starting on Sochi. We did around 7 km as well.

It is supposed to get pretty cold later in the week but don’t worry! It will help the snow stay and it is supposed to warm up again for the weekend (but still below zero).

I hope everyone is excited for this weekend. Remember…the deadline to register is Thursday, Dec. 15^th.

https://zone4.ca/register.asp?id=13259&lan=1&cartlevel=1

Training Plan

Monday – Play in the snow or rest! Those of you who came out to ski again on Sunday should take it easy and so some stretching.

Tuesday - strength (below).

Wednesday – 5:00 pm- 6:30 pm at HARDWOOD :) Bring your skate skis HEAD LAMPS

Thursday - strength (below)

Friday –off/gym/games with friends. Take it easy today but do some moving around.

Saturday – Yuletide Blast! I will be at Highlands for 9:00 am. I suggest that everyone get there for 9:30 am so we can check out the course and get ready!

Sunday – Based on how everyone is feeling. If the team is feeling up to it after the race then we will get out 1:00 pm- 4:00 pm and get on some classic skis.

Strength

**Warm up: 10- 15 min Jog or bike**

Make sure your getting in a good warm up!

Do each exercise 2-3 times for 30-60 seconds! Rest for a minute and grab some water between each round.

1.   Wall sit

2.    Explosive Push ups- 8-12

3.    Rocket jumps- Squat and jump as high as you can

4.    Incline pull-up or pull ups if you have a high bar. If you are doing regular pull ups try3-10 instead of 30 seconds

5.   High Knee run on the spot

6.    Walking Lunges

7.    Speed skaters- https://www.youtube.com/watch?v=4tuKi6C48N8

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.