Summer Training 2013: Agility, Conditioning, and Core

Photo courtesy of Angelique Gutierrez

Ladders x 4

-jog one foot in each square (f, b, r, l)  l and r variation are just grapevine/karaoke

-run two feet in each square (f, b, r, l)

-crawl (f, b) - this is one foot in one foot out one at a time

-advanced crawl (f, b) - this is one foot in two feet out one at a time

-monkey climb (f, b) - this is one foot in one foot out together

-scissor steps (r, l)

-dorsey flex (f, b, r, l)
-alternate jumping in and out (f, b)

-jump both feet (f, b, r, l)

-jump right foot (f, b, r, l)

-jump left foot (f, b, r, l)

Stairs x 4

running*

-one step at a time

-two steps at a time

-right side one step at a time (x2)

-left side one step at a time (x2)
jumping*

-one step at a time

-two steps at a time

*Relax and shake out your arms on the way down

Core x 3

30 toe touches

30 rowers

30 lay down to sit up switch arms to touch opposite toes

30 mountain climbers

Cool down legs, abs, and arms with foam roller.  

Meditate 5 minutes.

Mermaid Triathlon 2013

Photo courtesy of Dan Fisher

With a time of 01:06:05 I placed second in my age group and sixth overall.  This is such a fun event!  I highly recommend this triathlon for any ladies who want a great local fitness challenge.  Here's the link:  http://www.mermaidseries.com/alameda#!__alameda