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Advanced 8-Week Winter Sports Conditioning
Day 002 - Base/Core Training
WU 10 min. Squats (bodyweight), Pushups, Wall Sit, Calf Raise, Crunches, Back Extensions, Run 20 min. @ 7 - 7.5 RPE. CD/Stretch. 
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TODAY THE MAIN FOCUS WILL BE ON YOUR LEGS, GLUTES, CORE (ABS & LOW BACK), CHEST, SHOULDERS, AND CARDIOVASCULAR SYSTEM.
Begin each workout with a 10-minute warm up (WU). To prevent injuries, ALWAYS end your workouts with a 10-minute cooldown (CD) and stretch session.
WU 10 min.
Squats, 2 sets, 15 reps (2/15): These are unweighted. Squat slowly no further than a 90-degree angle. Press back up through your heels.
Push-ups, 2 sets, 15 reps (2/15)
Wall or Tree Sit, 1 set, hold for one minute (1/1 minute) : Sit with your back firmly against a wall or the base of a tree. Keep a 90-degree bend to your knees, and weight your heels. Work up to one minute.
Calf Raise, 1 set, 15 reps (1/15): For balance, stand on the edge of a step, ledge, or tree root on the balls of you feet.
Crunches, 2 sets, 25 reps (2/25): Lie on your back with your hands behind your head, feet flat on the ground; chin slightly tucked into your chest. Keep your lower back against the ground. Exhale as you lift.
Back Extensions, 2 sets, 25 reps (2/25): Lie face down on a flat surface with your legs extended, forehead on the backs of your hands, and elbows pointed out to the side. Lift your legs and shoulders off the surface. Return to the starting position.
Run for 20 minutes at a 7-7.5 RPE. RPE is an abbreviation for Rating of Perceived Exertion, which is a measure of intensity, based on a 1 to 10 scale (1 being lowest, 10 being highest).
CD/Stretch
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