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PRINT DIGITAL

Set for the Season: October

Evolution
posted: 01/30/2006

MONDAY

Strength

>Machine leg press

>Side lunge

>Ski-turn wall sit: Do five 20-second reps.

>Straight-leg dead lift

>Dumbbell shoulder press or dumbbell shoulder raise (alternate weeks)

>Dumbbell chest press

>Cable lat pull-down

>Prone scissors kick

>Stomach crunch (on mat or exercise ball). Do two sets of 10 regular and 20 crossover (as you lift your torso, angle your left shoulder toward your right hip and vice versa).

Balance

>Stork stand: Stand on your left leg with your eyes closed for one minute. Repeat on your right leg.



WEDNESDAY

Cardio

>20 to 30 minutes of aerobic activity, such as running, vigorous walking, cycling, rowing, inline skating or swimming. Keep your effort low to moderate.

Power

>Jump rope: Do three one-minute intervals. Jump only once between rope turns. Rest for one minute between sets.

>Sprints: Run hard for three 100-meter intervals or 20-second bursts. Jog or walk for one minute between intervals.



FRIDAY

Strength

>Squat (with or without weights, depending on your strength)

>Hamstring bridge

>Calf raise

>Push-up

>Dumbbell shoulder rotation

>Dumbbell single-arm lat row

>Rotational cable pull

>Clamshell crunch

Balance

>Balance board: Stand on the board with both feet. Drop into a half squat and hold for 20 seconds. Repeat three times.



WEEKEND

Cardio/cross-training

>30 to 40 minutes of moderate aerobic activity or a sport (tennis and basketball are good choices)

Power

>Jump rope: Do four one-minute intervals, with a one-minute rest between each.

>Diagonal jumps: Stand beside a line on the ground. Jump forward across the line at a 45-degree angle, tucking your knees toward your chest. Immediately repeat, jumping back to the original side. Do two sets of 10 jumps.



DO IT RIGHT

Always remember these fundamentals:

>Warm up for five to 10 minutes before each workout with a brisk walk or jog and light stretching.

>Proper form is essential to avoiding injury.

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