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Advanced 8-Week Winter Sports Conditioning
Day 012 - Strength Training
and Cardio
WU 10 min. One-Legged Lunge, Sumo Squats, Push Ups, Wall Sits, Calf Raises, Tricep Dips, Cardio (jumprope). CD/Stretch 
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TODAY IS A STRENGTH DAY THAT WILL FOCUS MOSTLY ON YOUR LEGS. Perform the exercises in order listed and think about using perfect form and proper breathing technique.
WU 10 min.
One-legged Lunge (2/25 each leg) Stand with your back to the incline of a hill or step. Bend your right leg behind you and rest your toes at a point about 4- to 6 inches higher than your left foot. Keep your left knee aligned over your ankle and with a straight back, inhale as you lower your hips and your front knee reaches a 90-degree angle. Press your left heel on the ground and return to the start position.
Sumo Squats with Front Raises (2/25 each side): Same as a regular Sumo squat, only this time as you lower your hips, raise your arms to shoulder height, palms facing up. Lower your arms as you stand up in start position.
Push-Ups (3/16-20): Performed very slowly, count 3 down, 1 up.
Wall Sits (2/1 min.is your goal. If you can't make this, don't worry. Work up to it.)
Calf Raises (3/15+)
Triceps Dips (3/18+): Rest your hands on a bench or log behind you and maintain a 90-degree bend at the knee. Keep your back close to the bench and inhale as you lower your body until your have about a 90-degree bend at the elbow. Exhale as you push back up to the start position.
Cardio: A jump rope is an ideal training tool for winter sports that require strength, stamina, coordination, and rhythm. Take a 30-second rest between sets.
Jump Rope (:30 seconds rest between each effort)
30 seconds
45 seconds
1 minute
1:30 minutes
2 minutes
1:30 minutes
1 minute
45 seconds
30 seconds
CD/Stretch
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