June 1-7

Hey All

Great job on your training, I have already seen some exciting improvements.  It was great to see so many out today.

We are no in June which means we are going to dial back a little so that you have time to finish exams and projects to get school all wrapped up.

Training this week

Wednesday 

5pm - Hardwood - Wicked Wednesday and a bit of roller ski technique (bring your roller skis) as well as your running shoes and big muscles

7pm - Downsview - Wicked Wednesday bring your roller skis - Bella has a awesome workout planned.

Sunday 9am at Hardwood

You have a choice to go for a 2 hour mountain bike or a 2 hr ski walk.  The leaders will be set to do both so if you don't have a mountain bike that is ok!

General Strength 

Plyo for warm-up

Pogo 3X10
Squat Jump 2X5
rocket & Star jumps 2 X 5
galloping 3 X 10 per leg
Prancing 2 X 5  https://www.youtube.com/watch?v=7OrO_rJd4LY
Fast skipping 3 X 10
Ankle flip 2X5  https://www.youtube.com/watch?v=pHH9Lr5AgtA

Strength exercises

Set 1 - 30 sec on 15 sec rest
Set 2 - 45 sec on 30 sec rest
Set 3 - 30 sec on 15 sec rest

1. Lunges 30 sec per leg
2. Plank
3. Hand walk overs - https://www.youtube.com/watch?v=gG_II7ws2jg
4. 45 degree body row https://www.youtube.com/watch?v=DR-TksBfBKg
5. Medicine ball raise - https://www.youtube.com/watch?v=QJhqVOQgUBs


Have a great week

Ron