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Advanced 8-Week Winter Sports Conditioning
Day 005 - Base/Core Training
WU 10 min. Squats (bodyweight), Pushups, Wall Sit, Calf Raise, Crunches, Back Extensions, Reverse Curl. Run 30 min. @ 7 - 7.5 RPE. CD/Stretch. 
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TODAY WE WILL CONTINUE TO BUILD YOUR BASE WITH CORE-STRENGTH AND CARDIO TRAINING.
WU 10 min. Take 20-30 seconds recovery between sets and 1 minute between exercises.
Squats (2/20)
Wall or Tree Sit (2/1 min.)
Calf Raises (2/15)
Push-Ups (2/15+)
Ab Crunches (2/30)
Back Extensions (1/20)
Reverse Curl (2/20)
Lie on your back with your legs up and knees bent. Place your hands palms down, by your side. Count to 2 as you lift your hips (using your lower abs) a couple of inches off the ground. Lower in 2 counts. Note: If you don't have the ab strength, put your hands behind your head and lift your shoulders off the ground, along with your hips.
Run for 30 min., RPE 7-7.5
CD/Stretch
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