Group Training Schedule Week 2: 4/22 - 4/28

Rainier Climb Schedule, Week #2 April 22 through April 28

Sunday 4/22 - Hike #2 – 11:00 am Green Valley Forest Preserve, Pack weight 15 lbs

Monday 4/23 - Strength Training
Quadriceps – Wall Sits, @ 90 degrees, 3 sets each at 60 seconds
Calves – Heel Raises – 3 sets @ 15 – 20 reps each
Hamstring Curls – 3 sets @ 15-20 reps each
Abdominals – Crunches, 1 set 35 – 50 reps
Trunk Rotation – 1 set 20-30 reps
Chest – Push ups, 2 sets 20-40 reps
If able…Biceps/Triceps/Back – 2 sets @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Tuesday 4/24 – Aerobic Training
Running (0.5% grade) – 30 minutes
Or
Stairmaster – 30 minutes
Abdominals – Crunches – 1 set 35 – 50 reps
Trunk Rotation – 1 set 20 – 30 reps
Stretch 10 minutes

Wednesday 4/25 – Rest/Stretch
Warm up 10 minutes
Stretching & Balancing Exercises – 25 minutes

Thursday 4/26 – Strength Training
Quadriceps – Wall Sits, @ 90 degrees, 3 sets each at 60 seconds
Calves – Heel Raises – 3 sets @ 15 – 20 reps each
Hamstring Curls – 3 sets @ 15-20 reps each
Abdominals – Crunches, 1 set 35 – 50 reps
Trunk Rotation – 1 set 20-30 reps
Chest – Push ups, 2 sets 20-40 reps
If able…Biceps/Triceps/Back – 2 sets @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Friday 4/27 – Aerobic Training
Running (0.5% grade) – 35 minutes
Or
Stairmaster – 30 minutes
Abdominals – Crunches – 1 set 35 – 50 reps
Trunk Rotation – 1 set 20 – 30 reps
Stretch 10 minutes

Saturday 4/28 – Rest/Stretch
Warm up 10 minutes
Stretching & Balancing Exercises – 25 minutes