Jane Fonda and Core

Today was the first day back after a week off, so I still wanted to ramp up the intensity, but cater toward some of the new people I had in class. We did the Jane Fonda, which is a great gluteal workout and really works the stabilizer muscles in the butt! I also tried to do a little more direct core through stations and at the end of class. We also continued to work eccentrically through top to bottom squats.

Warm-up

step-ups 7 minutes 20-40lbs (pack)

10 to 1 box jump, burpees and swings

Workout

1 min 30 sec/ 6 stations

1. turkish get-ups 45 sec each side

2. single leg touch on bosu ball. 45 sec each.

3. pike on stability ball

4. clean and squat kettle bell. 12-16kg 45 sec each arm

5. sled push

6. plank up/downs 45 sec each arm

Top to bottom squats

20 sec fast squating

20 sec hold tuck position

repeat with no rest 8 times, 6 for newbies

Jane Fonda 45 sec each thing (lay on side) do both sides

strait leg behind other toe down go up and down.

knee to chest (keep knee high)

butt kick, knee high

circles

Stretch!!!

Strength and Balance

Today we focused a little more on strength and balance. We started with the Barbell complex which is a great way to warm-up and get the muscles firing properly. We then did some squat cleans, which really helps the person get the quickness from a clean to a squat position. This is a great training tool for snowboarding and skiing because it helps you transition the quick movement to the skis or snowboards. For example transitioning through the turn from ski to ski, squat cleans will help train this. We then did some single leg squats with Bosu ball and Stability ball. This helps work the stabilizer muscles that we use more in skiing and snowboarding when trying to balance. This makes all the muscles of the quads, hamstrings and glutes fire to stabilize.

Warm-up

Barbell complex 4 rounds 6 of everything

deadlifts

hang cleans

front squat

push press

back squat

push-ups

Work-out

Hang clean to squat 6 rounds, 6 reps

Group A- bench press, burpees, clean and press with kettelbells 4 rounds 8 reps

Group B- Bosu single leg squat 15 each leg, Stability ball single leg squat 15 each, Hamstring curls 10, bounds 30 ( touching down each time) 2 rounds

Then groups switched.

Stretch!!!!

Work Capacity and Stabilization

Today we focused mainly on work capacity training and stabilization. Half of the class did the work capacity part while the other half did the mobility complex. Work capacity is very hard because you do 10-15 minutes of continual work with no rest. This really gets the energy systems working and is good for you to push yourself mentally to keep moving through everything. The mobility complex is great you work on back, leg and core stabilization. Really works the entire body.

Warm-up

7 minutes step-ups

7 minutes of shuffle, grapevine, inchworm, broad jump, high knees and side high knees

Workout

5 rounds with no rest!

8 box jumps

8 body builder explosive push-ups

8 sit-ups with a plate

20 touch jump touch

Mobility Complex 2 rounds

swings 10xs

goblet squat 10xs

swing to squat 10xs

slashers 10xs

clean and squat 5 each

clean, squat and power up 5 each

clean, power up and then squat 5 each

clean, squat, press and then stand.

Stretch!!!!