April 20-26

Hi All

So it begins, here is the first blog post

Here is the training program

Z1 R – average hr is 5-10 beats down from your Z1

Z1 – average should be in the range of Zone 1 but not over.  You can stretch things out a bit on hills but try not to dwell to long in Zone 2 & 3

**Update your sport log please**

Madi and Jordan if you can sign up for an account it is only $25 www.sportlog.ca

Strength

**Please use moderate weight, we are building base (core muscles and stabilizers) before moving on to prime movers**

Dynamic Warm - up 2-3 sets
Then whole body strength 5 sets  all three exercises in a row then 1 min rest
Then abs 2 sets all three exercises in a row then 1 min rest
10 min cool down



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 4-5 sets 

Dumbell push Up Rows  - 8 reps  https://www.youtube.com/watch?v=vShvVGKc31o
Dumbell power cleans  - 8 reps  https://www.youtube.com/watch?v=gnk_14oV6QI
Dumbell front squats  - 8 reps  https://www.youtube.com/watch?v=qs3aJP04UM0
Backward Lunges with Alternating Dumbell press-up - 8 per arm https://www.youtube.com/watch?v=ZgnzFLfHvfg

1 min 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)
1 min rest

10 min cool down