Starting to Train

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Hi There!

 Hope you had a great Easter and got out side to do something fun!

 This is a good time to start doing some strength again.  Here is the strength circuit you should be doing twice a week.  
Warm-Up
  • 10 min jog
  • 5 min jump rope
  • 3X20 seconds Step-Taps
    Ladder Drills (2 times each exercise X 10 steps)
  • Two steps in each box (both feet)
  • Single foot per box
  • 2-leg lateral hops
    Plyometrics
  • 3X6 Squat Jump
  • 3X6 (on each leg) – One leg vertical hops
    Lower Body (80% of max weight)
  • 2X6 Squats
  • 2X6 Russian Lunges
  • 2X6 Step-ups
    Upper Body (80% of max weight)
  • 2X10 Bench press
  • 2X10 Dips 
  • 2X12 Pull-ups
You also want to start doing core again.  We are on rotation #1.

Monday:  30 min. Active Recovery Run or Rest Day

Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Tuesday pm:  Yoga at the Lab School Gym at 5:30 pm

Wednesday:  1:30 Over Distance Run / Rollerski / Bike

 Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  Go to the Park with some friends and play a game!

Saturday:  1:30 - 2:00 Over Distance Ski / Run / Rollerski / Bike

Sunday:  Day Off!!

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