May 4-10

Hi All

Big testing week coming up for most of you, don't be nervous it really is lots of fun.  There will be a big group and everyone will go out and try their best which is what we are looking for.

For the camp you will need:

• Running shoes
• Ski running poles 10 cm shorter then classic poles
• Lots of dry shocks
• Rain jacket
• Lost of extra shirts and shorts (it is supposed to rain)
• skate roller ski equipment including: poles, boots, bright shirt, helmet
• Warm clothes for in between training sessions
• note book and pen

Here is the training for this week

Wednesday - 5pm Hardwood group strength bring running shoes
Friday - 5:30pm Eastview Secondary school track
Saturday - 9am Hardwood testing
Sunday - 9:30am Mount St. Louis

See you Friday

Ron

Strength

Body weight strength for: James, Molly, Madeline, Robbie & Julia

Meso 1 for everyone else

Body weight Strength workout

Dynamic Warm-up 2-3 sets
Squats - body weight  - 6-8 reps
Push -ups  - 6-8 reps
Lunge with reach and twist   - 6-8 reps    https://www.youtube.com/watch?v=8pl-3rbRMmY
Horizontal pull-ups   6-8 reps


Whole body 3 sets 

Push Up Rows  - 8 reps  https://www.youtube.com/watch?v=vShvVGKc31o
Front squats  - 8 reps  https://www.youtube.com/watch?v=qs3aJP04UM0
Backward Lunges with Alternating Arm press-up (now weight) - 8 per arm  https://www.youtube.com/watch?v=ZgnzFLfHvfg
45 sec rest

Abs 2 sets of

Side Plank to reach and twist   10 per side  -  (https://www.youtube.com/watch?v=gANCvNdKOlM )
Medicine ball chops - 20       ( https://www.youtube.com/watch?v=GYnM7vSt5RM)
Plank with twist - 20  ( https://www.youtube.com/watch?v=Eu3vXIL8BkQ)
45 sec rest

Meso 1

Warm-up

Lay down and cross leg over to touch on other side of body - 6 per leg

Lay on Side and keep feet together and open up knees - 6 per leg

On all 4's on matt and do cat stretch think about curling your back - 6

On all 4's opposite arm and leg raises - 6 per side

Using a band do horisontal pull with external rotation over head - 8-10

Lunge with trunk rotation - 6 per leg

Deep squats with Bar 8 - 10

Burpees 8-10

3 sets of the following groups

Seated Lat pull down 12-15

Push ups on ground 12-15

Standing row 12-15

Chest dips 8-10

Plank on group alternate arm and leg raise 30 sec

Split squat with bar on back

One leg box jump

One leg Romanian Deadlift 12-15   https://www.youtube.com/watch?v=-oaZMERDNxY

leg curl on Swiss ball, lift pelvis 12-15

5 set of Balance drills

Air plane on flat ground 30 sec per leg

over head deep squat on bozu ball - 1 min

balance on one foot and throw ball to partner - 30 sec per leg