Its time to work the legs. We will do some isometric hold drills as seen in the video link. Do not add weight for this workout until you have done it dry a few times then add slowly if you wish.
Twice this week I suggest:
Prepare with a 10 minute jog/fast walk -or- jumping jacks -or- jump rope; to get the legs warm and flexible. Get out the interval watch or set a timer app on your phone (RoundTimer for iphone).
Do FIVE sets of:
1 minute step up 8"-12" normal outdoor step (can be done indoors)
1 minute isometric hold in proper ski race form
Do some abs to close out the workout with:
Plank on elbows 30 sec to 1min raise one leg for a more advanced plank
Side plank each side 30 secs.
Cool down walk 10 minutes or as appropriate.
FOAM ROLLERS
Sore legs yet from the workouts? you might benefit from a foam roller massage. Its just like it sounds, a 6" diam foam roller you use to roll out sore muscles. I have used a roller now for a few years and can tell you that it works on sore shoulders, back, hips/glutes, IT band, Quads and hamstrings. I have had to invest in foot message devices (roller and lacrosse ball) as well because I developed some foot pain two years ago and have to work out the tender spots on my calves every few days to keep myself in good form. A lot of foot pain might be caused by calf problems. Check out TriggerPoint if this might be you as well.
Train well,
Jeff
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