No official in-person practices this week, but here are the workouts if you want to stay on track!
Looking ahead, what will workouts be structured for? More to come, but it will be a combo of some early 2022 fun with H+P and Run Waterloo, Chilly half, ATB and Mississauga half and full.
H+P FULL VOLUME WORKOUT (all distances) Week 2 of 3
Cycling Workout from Physio Sayaka:
More to come in the New Year- stay tuned! For now feel free to pick up any of the old base-building workouts to keep some burn in the quads!
Strength from Physio Kayla:
*Always perform ~5-10 min of cardio warm up by walking/cycling and 1-2 warm up sets using the Olympic bar before placing weights on bar
Week 2 of 5:
Elevated split squat
- 3×10/leg @ 10RM (heavy so that the last 1-2 are very effortful)
Single Leg Step up on a box (knee and hip at 90* angles) w/ Olympic bar + weight on shoulders
- 3×10/leg 15RM (w/ good form be able to complete 10 reps)
- 3×10 @ 10RM
High Knee TRX Row (lift one knee while performing row)
- 3×20 (10/leg)
Core – 2x
- TRX planks (front & side) x 30s each
Landmine squat to press
Elevated push up
Front Plank rollouts (can use ex ball)
High plank w/ feet on exercise ball