2. FUNCTIONAL TRAINING – INTERMEDIATE – LOWER BODY
WARM UP 14 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.
1. Skaters (tempo)
2. Skiers with or without weight (tempo)
3. Medicine Ball Around the World (3-5)
4. Heel Touch Running (tempo)
CONDITIONING 14– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set. (Perform 3 sets of the 1st exercise before advancing to the next movement.)
1. Dumbbell Dipping Bird (6-10)
2. Supported Side Leg Lift (6-10)
3. Stability Ball Leg Extension *Alternate (8-12 total)
*Hands to the side
4. Russian Twist with Medicine Ball (12-18 touches)
5. Single Leg Bridge Pump (10-12)
6. Static Curtsy Squat (10-14)
7. Side Plank Hold (time)
8. Dumbbell Side to Side Wide Squat *Alternate (10-15 one side – if side to side 6-8 total)