Looks like the extra little intensity is going well for you, this week is a big week for the boys and base for the girls because of wayhome.
Looks like we are in for another hot week, remember the best thing you can do is proper recovery. Which means proper hydration, sleep and food
please sign up for parking from 7-9:30
Training this week
Tuesday - 6 pm - Hardwood distance roller ski - Classic
Wednesday - 5pm - Bidwell Time trial
Saturday - 10:00 am - Hills
Strength
Activation30 sec Jane Fonda per leg - https://www.youtube.com/watch?v=blVmPUbM58A
30 sec back bridge
30 sec back bridge - with leg lift - https://www.youtube.com/watch?v=4efXfafcrM0
McGill big 3 https://www.youtube.com/watch?v=KHoZDoaII2I
- Curl- ups - 10 sec X 3 on each side
- bird dogs - 3 sets of 10 on each side
- Side roll planks on floor 3 X 10 on each side
30 sec Side Clam exercise on each side - https://www.youtube.com/watch?v=1XKQYx-MbzE
Strength Exercises
3 sets
10-15 reps Lateral Lunge per leg - https://www.youtube.com/watch?v=J1JwEN32nCQ
10 per arm Walk over push-ups https://www.youtube.com/watch?v=lambRIxWpZQ
10-15 reps Front squat with Dumbells https://www.youtube.com/watch?v=qs3aJP04UM0
10 - 15 reps Pike on Physio ball https://www.youtube.com/watch?v=4YOKVI9aSjE
8-10 reps Pull-ups or Incline pull-ups
TRX core workout - https://www.youtube.com/watch?v=Er8Cjr0A0ic
