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Intermediate 8-Week Winter Sports Conditioning
Day 026 - Strength Training
WU 10 min. Walking Lunges with Lateral Raises, One-Legged Dip, Sumo Squats with Front Raise, Step-Ups, Lateral Lift with Lateral Raise, Calf Raise, Push-Ups, Triceps Dips, Crunches, Reverse Curl Combo, Back Extensions, Cardio: Light jog for 20 minutes, RPE 7. CD/Stretch 
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TODAY IS A STRENGTH DAY THAT MOSTLY FOCUSES ON YOUR LEGS. Perform the exercises in order listed. Think about using perfect form and proper breathing technique.
WU 10 min.
Walking Lunges with Lateral Raise (2/20)
Add a lateral lift with your arms. Stand with your arms held straight out to the side. Take a step, as you lower your body, bend your elbow and pull your fists to your armpits, and as your return to the standing position, press your fists out to the side and contract. Keep your elbows up and visualize a yardstick strapped to your elbows holding them in position. For added intensity, add light weights.
One-legged Dip (2/15 per leg)
Stand on one leg with the other leg held up and out in front of you. Position your hands in front of you, palms together and slowly bend your support leg to 45-degrees while weighting the heel of the foot. Hold for a count, and slowly return to start without locking the knee. This is an exercise to train proprioceptive and kinesthetic awareness, and most effective when performed slowly.
Sumo Squats with Front Raise (2/20)
Step-Ups (2/20)
Lateral Lift with Lateral Raise (2/20)
Calf Raise (2/15)
Push-Ups (2/15+)
Triceps Dips (2/15+)
Crunches (2/35)
Reverse Curl Combo (2/20)
Back Extensions (2/15)
Cardio
Light jog for 20 minutes, RPE 7
CD/Stretch
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