Excuse me going to email-style quoting, it's less typing. Well done, but go easy to do - soreness is likely to peak 2 days after. By the third session you should be safe to hammer it
> - Bosu Ball Pushups 15 reps
I bet those are horribly hard.
> Front Squat to a press, 12 reps first set, 10 reps second set. I was particularly surprised at how hard these were, even with light weight
This is one of RunningArt2004's favourites. This isn't really any different to a dumbell deadlift, except going all the way up. Keep the weights light.
- Swiss Ball substitute for leg raise. I realized after my question the other day that you weren't necessarily stressing lower back so much as you were hip flexors with this movement, so I did the Swiss ball thing rather than the dead lifts
Exactly. Any hip flexor exercise will do. High knee walks work too. I'll be doing them in ski boots next week (if I can get the boots on!)
- Bent dumbbell rows, 10 reps each side. I'll need to get creative or purchase equipment for the inverted rows.
Yes, a one-arm exercise isn't really using enough muscle groups to keep the heart rate up. Can you tie a sheet or rope to something higher up, or loop over top of a door? Inverted rows are a whole different ball game - upside down pushup with your body somewhere between 30' and 60' - and very good for back and shoulders.
- Lateral hops over a 2x4 (felt a bit silly at first, then really tired)
Yes, once you can maintain the single bounce each side for 30sec you'll be developing really good leg speed.
> SORRY to hear about your hip. I would try and get some cross training in
Thanks. There isn't much snow so I may actually be able to run a bit, and my brother has some mountaineering skis so I can hopefully skin up a piste for an hour some mornings (that is a FIERCE exercise). But the plan was to be doing a decent circuit like you every couple of days; skiing is good for the 'leg push' but not much else. Anyway, I'll see how the leg recovers before doing anything.
> PM - I'm interested to hear about your golfing.
Wow - you guys find time to golf as well? When my wife complains about my time spent running (and letsrunning) I say "just be glad I don't play golf..."