Hello skiers!
I missed you all while I was in San
Francisco but I did get in some great training with my Brother and I heard you
all had a tough (but fun) work out with Tristan!
Training Plan
Monday – I hope you all had a great Monday!
Tuesday - strength (below). Make sure you are warming up! I’ve heard
that a few of you haven’t been doing your strength! Lets make sure that you are
getting some in. You are all crazy active which is ammmmazing and you don’t
have a lot of time but if this is a problem for you, try to do a few exercises
before school/ before volleyball/ before dinner/before dinner…whatever works
for you!
Wednesday - 60 min cardio/team practice at Parkview Community Center!
Lets get some more stairs in while we have dry(ish) conditions!
Thursday - strength (below)
Friday –off/gym/games with friends
Saturday – 1:00 pm-4:00 pm, lets get out for a good ski walk and
get to know some of the ski trails! I also heard that you guys lovvveee Erg so
don’t worry…we will fit some in with some strength.
Sunday – Get out for a long hike/walk.
Strength
**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.
Holiday Practice Schedule
(So you can make plans)
I know that a few of you are going
away to see the snow and the sun over break. We will have a chat before you go
and make you a training plan so you don’t miss out while you are away!
*I know some of these practices are
on holidays and you will be with family…just make sure you let me know if you
will miss a day and what you will be doing on your own or with family to make
up for the missed practice.
December
24- Practice 1-4pm
25- Christmas
26-
27-
28- Wednesday Practice 3-5pm
29- Thursday Practice 3-5pm
30-
31-Saturday Practice
January
1- Sunday Practice
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