Baja Beach Bootcamp with the Ladies!!!!

The ladies: Ashley Magnuson, Hannah Horigan, Hannah Whitney,Pip Hunt

and

Crystal-Rose Lee

I am in Mexico on vacation with 5 awesome ladies that I compete in freeskiing events with. I convinced them to join me on the beach for bootcamp at 730 this morning. The temperature is perfect in the morning for exercise and the ocean is about 75 degrees and perfect for a little swim after. We did a 45 minute workout consisting of work capacity, strength and durability. All a person needs for this workout is a towel and a beach!!

Warm-up: 10 to 1

Push-ups

Touch Jump Touch

Air squats

4 rounds

Full leg blasters

- 20 fast squats

- 20 lunges

- 20 jump lunges

-10 jump squats

6x Jingle Jangles

10x Plank Walk-ups

4 rounds

10x ea Single Leg Touch Down

50x ea Glute Raises

25x ea Donkey Kick

20x Up with a Twist (core)

Stretch and Swim in the Ocean!!!

Cycling Specific Classes

Two weeks ago I started a cycling specific class for women, it has been fun and great for my coaching because the women are very athletic and hard workers, but have a lot of muscle imbalances. I have been working with them to equal out their hamstrings, quads, endurance and power and lastly focusing a lot on core. When cycling a lot certain muscles do all the work and muscles such as the hamstrings, abdominals and shoulders become neglected and weak. The ladies are doing a 6 week progressive and intense cross training program specific to biking. It has been really rewarding to see how strong the women have become only after 2 weeks. The training has been a mix of strength training and work capacity. Here is an example of one of the workouts from last week.

Warm-up: Sandbag get-up 10 min

1. 4 rounds

6xs push press

10xs weighted sit-up

shoulder stretch

2. 4 rounds

6x single leg deadlift

20x each calf raises

instep stretch

3. 4 rounds

10x box jump

10 each single leg touch

run 200 m

10x russian twist

4. 2 rounds

20xs belly blasters

20xs up with a twist

Stretch!!

Sport Specific Training Week 1!

This past week was the first week in sports specific training getting everyone ready for the summer sports. We did one day of work capacity and one day of strength. The work capacity session was meant to focus on anaerobic power and mental fitness. The heart rate was elevated and then the athlete had to keep it at that level for an extended period of time. This helps for biking, hiking, climbing, running with being able to continue up that steep hill at a steady pace without having to take a break. This also makes it easier to do these sports and feel better while participating. Here is our work capacity workout:

Warm-up: Dumbell Complex Do this 3 times.

a. RDL 10xs

b. Hang squat clean 10xs

c. Hang squat clean, thrust 10xs

d. Scotty Bobs 6xs

e. Sit-ups 6xs

Rounds for time 8 minutes

a. Curtis Ps- hang clean, lunge, lunge, push press

10 to 1

jingle jangles, box drill, bosu side hop, swings and box jump

Abdominals (plank position on hands)

knees to elbows 10xs

leg up 10xs

side angle 10xs

superman 10xs

Stretch!!