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Intermediate 8-Week Winter Sports Conditioning
Day 009 - Strength Training
and Cardio
WU 10 min. Wide-legged Squats, Squat Thrusts, Walking Lunges, Upright Rows, Step-Ups, Commando Pull-Ups, Sumo Squats, Ab Crunches, Back Extensions. CD/Stretch 
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TODAY IS A STRENGTH-TRAINING DAY.
WU 10 min. Do two sets of each exercise. Include 12 reps for each upper-body exercise and 20 reps for each core/lower-body exercise.
Wide-legged Squats: Stand with your feet just beyond shoulder-width apart and toes pointed out, slightly. Lower your hips and press your tailbone back, as if sitting in a chair. Press up, through your heels.
Squat Thrusts: From a standing position, crouch down bending your knees with your hands on the ground, shoulder-width apart. Kick your feet straight back, in a push-up position. Jump feet back up into crouching position and stand up.
Walking Lunges: Put your hands on your hips, step forward until your front knee is positioned over your ankle and your back knee is bent and the heel is lifted. Push off the back toes and straighten legs, bringing feet together.
Upright Rows: In an athletic stance, hold a bar, two dumbbells, or stretch cord in front of you with hands about six inches apart, palms facing your body. Pull the weight up to chest level; squeeze your shoulder blades, slowly lower.
Step-Ups: Step onto a bench or box 12- to 24 inches high. Keep one foot on the box at all times.
Commando Pull-Ups: Find a pull-up bar, tree limb, or monkey bar at a playground. Face the pole or tree, lace your fingers together over the top of tree branch or bar and pull your head up to one side of the branch, lower slowly, and repeat, alternating sides. If these are too difficult, you can pull up and hang for a slow 10-count.
Sumo Squats: From a standing position, take a giant step to the right. Press your tailbone back as you bend your knees to a 90-degree angle. Press through the inner arch of your left foot as you press back up to the start position. Continue moving in the same direction, then switch legs and travel in the opposite direction.
Back Extensions
CD/Stretch
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