Spring Training Camp

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Spring is officially here and as we start to experience the longer, warmer and dryer days it gives many of us a boost of energy. Plus it often reminds us that summer is on its way including hiking, golfing, swimming, tennis, cycling, baseball, water sports and other summer activities!

So along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Here’s a list of training exercises that you can start doing to strengthen and condition your entire body so you are prepared for any summer time fun!

Rectangle Sprints

Position 4 cones in the shape of a rectangle so that the area within the cones is about 1/2 the size of a tennis court.  Start at the base and sprint forwards staying outside of the cones.  Now shuffle laterally.  Shuffle backwards.  Shuffle laterally.  Reverse and go the other way.  Do this for 1 minute.  Take a 30 second break and repeat in the opposite direction.

Lunge with Ball Rotation

Start standing with your feet together and holding a medicine ball (or anything weighted). Slowly lunge forwards until your front knee is positioned over your foot and is at a 90-degree angle. As you lunge forwards, rotate the medicine ball to same side of the front leg. Keep your abdominals contracted throughout the entire repetition.  Return to the starting position. Alternate legs performing 13-20 reps each side.

Step Ups

Start by standing behind a step or bench with one foot on the bench.  Slowly step up onto the bench concentrating on pushing from the leg that’s on the step, standing tall, and keeping abdominals contracted throughout the entire exercise.  Control the lowering portion so that only your toes lightly touch the floor.  Repeat on both sides for 13-20 reps.  To increase or decrease intensity either raise or lower the bench height.  Using weights for added resistance will also challenge the legs to a greater degree.

Rotationary V-Sits

Start by sitting completely upright. Then recline back a few inches while maintaining a good postural position supporting your body weight on your sitting bones while keeping your chest out, shoulders back and abdominals contracted. Holding this position slowly rotate your elbows side to side. Continue for 30-60 seconds To make this exercise more challenging, hold onto a medicine ball.

Opposite Arm and Leg Lift

Lie on your stomach and place your hands on the floor in front of you.  Keeping your abdominals tight slowly lift one leg and the opposite arm off the floor. Focus on lengthening, reaching and stretching your body instead of how high you can lift. Repeat for 30-60 seconds.

Plank

Lie on your stomach.  Position your elbows under your shoulders.  Contract your abdominal muscles and then slowly lift your body onto your toes and your elbows. Keep your back straight and shoulder blades pulled together. Remember to breathe. Hold this position for 30-60 seconds.

Yours in health & fitness,
Sherri McMillan

Join us for….
SPRING CLASSIC DUATHLON & HOME DEPOT HALF MARATHON, 10K & 5K April 23rd, 2017 in Portland, OR.
The Spring Classic Duathlon is a great opportunity for triathletes to shake off the winter-season rust and for the duathletes to get in an early season race. This long-running event is contested almost entirely on Marine Dr, which is closed to vehicle traffic – a rarity in the sport.  You will ride and run right along the mighty Columbia River with beautiful views to make the time fly!