Day 1 of Base Training

Core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 8-minutes

General Strength: Mahogany and Helsinki routine-1 set of each
Mahogany and Helsniki routine consists of:

• low level leg twists
• Hip-Ups
• Seated Russian twist
• 180 to 90 degree toe touch
• Back hypers (aka supermans)
• V-ups
• Two Leg Lift over Cone
• Big 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc)

Easy Run at the Chattahoochee River-30 minutes

High Knees, Butt Kicks, A-skip, B-skip, leg swings, 1-2 high knees, 1-2 butt-kicks

5 x 50 meter strides

Stretching with 30 second holds