| Tuesday |
| Warm up |
| – 2x: Side to side leg swings x 10/10 + 6pt knee rotations x 10 forward/10 back – 2x: 6pt banded kick backs x 12/12 + Banded squats x 10 – 3x: Barbell front squats x 10 + prone leg lifts x 5 |
| Strength |
| 1) Front Squats x 8-8-8 (Light/Moderate weight. Focus on depth. Pull from ground) 2) 3x: Front rack position step back lunges x 8 total + Partner hamstring curls x 6 + Cossack Squat x 12 total |
| Work |
| Before ski warm up: 200m – rest 30s – 150m – rest 30s – 100m – rest 1 min then start 1k ski for time. 1) 1000m Ski for time (coach records times) Once you finish, rest/recover. For remaining time: – DB Walking lunges x 12 – DB RDL x 12 – Side V Ups x 12/12 |
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