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Group Class fitness training at Wright Training

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Crystal Wright coaching a private training client at Wright Training.

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Workout of the Week

Life after Ski Fit

As ski fit is coming to a close it does not mean that your training has to be over. I am a firm believer in training year round and consistency lowers your chance of injury and increases your performance in sport. The sport maintenance classes we offer focus on what sports are in session and the program flows nicely if you are skiing, biking or hiking. It is important to keep your core strong and all your other muscle groups! This workout is an example of a sport maintenance class!
It starts with some good movements and right into Curtis P which is a great total body exercise. Gets your butt, core and upper body firing. Then we move into some single leg work which is really good to alleviate compensations through the winter. We then end with a quick work capacity hit which is really good because we don’t get the anaerobic hits we need during the winter sports. We end with a good core crusher!

Curtis P movement in Video below

1.00

Crystal Demonstrates a Curtis P

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Coaches orders

6 rounds

4x curtis p
3x burpees
instep with twist

6 rounds

4xea sld
6x tuck jumps
pigeon

4 rounds

30 sec sled drag
30 sec box up
30 sec bosu plank
30 sec waiter walks
30 sec calf raises
30 sec sprint
30 sec rest

3 rounds tabata

up with twist, boat, plank hops, flutter

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The Sled Push

The Sled Push/ Pull is an incredible exercise overlooked for its benefits sometimes. There have been studies utilizing this exercise with interval training that improved squat strength, and explosive speed times. A low impact movement that increases leg strength, and power in the complete lower body. Not all strength moves utilize the quad, glute, hamstring, and calf muscles all together.

Four ways you can do the Sled Push

  1. Straight arms- most common gaining core engagement.
  2. Bent Arms – gaining an isometric strength benefit in the shoulders biceps and triceps
  3. Hooking it up so you can pull allowing for arm movement to encourage sprint capacity
  4. pulling backwards with arms- working in a plain we don’t often utilize, engaging back muscles.

To utilize all lower body muscles make sure you get up on your toes driving for speed and you also tap into that number one muscle the HEART. Doing a quick sled push interval at the end of a workout can be a great way to quickly tap more strength and power into your legs. If you want to train the heart and lungs more for work capacity go with a lighter weight.

Interval workout:

75% of your squat max weight on sled

6 rounds – that's only 6 minutes!

30 second sprint with sled push

20 second recovery

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Plank Walk Up

Plank Walkup/Up and down plank/”machines”

This week I want to shout out core strength- it is a huge component of every movement we do, in sport and in daily life, and there are many variations that can be easily done with little to no equipment.

This exercise is a variation on the traditional plank, and incorporates dynamic movement to emphasize core stability.

(#1) To begin, start in a high plank, with your hands directly beneath your shoulders and your upper and lower body in a straight line, with your pelvis tucked underneath you.

(#2,3) Lower one elbow to the floor, then the other, so you are lowering yourself from hands to elbows one arm at a time, arriving in low plank position. (#4)

(#5) From here, place one palm onto the floor, then the other, pressing back up into high plank. (#6) Make sure you are alternating right and left arm lowering and pushing back up each rep (lower your right arm, then left, then push up with right, then left).

The key here is to maintain core engagement throughout the entire exercise, and not allowing your pelvis to tilt side to side as you move from high to low and back to high plank. In order to prevent your hips from tilting or swaying, your core needs to be engaged and stabilizing throughout the entire movement sequence. Controlled and steady movement is the goal, and you will get more out of it by moving at a slower pace with greater control than quickly with sloppy form.

This exercise is a favorite because it requires this core stabilization while you are working through a dynamic movement, which is great practice for the movements we do in daily life and sport, including posture, lifting and carrying, running, cross country and downhill skiing.

This movement is a great addition to your core set at the end of a workout, or as an arm strengthening exercise that incorporates core emphasis. Measure by reps (ex: 5 each arm) or for time. Aim to move with consistent pace and maintain good form, trying not to have extended pauses in high or low plank but with continuous movement while maintaining core stability.

To modify this exercise, you can:

-move through the same range of motion but with your knees on the floor, this will still allow you to have dynamic movement with greater control

-hold static high plank, this position is great for maintaining core stability while pushing through your arms


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