PHOTOS BY HANS ROSEMOND Members of Team USA train hard on
and off the ice in order to maximize their potential in competition. Gracie Gold’s off -ice workouts include low weight, high repetition exercises that
Cardio interval
Gold prefers running on turf since it is softer and easier on your joints than a treadmill.
Turf interval: • Warm up by walking or jogging for 5–10 minutes. • Jog for 10 seconds then sprint for 5 seconds as fast as you can! • Do 10 tuck jumps, lifting your knees to at least hip level.
• Jog for 20 seconds and sprint for 10 seconds. • Hop on left foot for 10 seconds. • Jog for 20 seconds and sprint for 10 seconds. • Hop on right foot for 10 seconds. • Jog for 20 seconds and sprint for 10 seconds. • Squat for 30 seconds. • Jog for 10 seconds and sprint for 5 seconds. • Rest for 2 minutes and repeat interval for total of three times.
• Cool down by walking for 5 minutes.
focus on her legs, hips and core. She also incorporates yoga and inter-
val training into her off -ice regimen. Check out some of Gracie’s favorite cardio and weight-bearing exercises.
Treadmill interval
• Warm up by walking or jogging for 5–10 minutes. • Step off treadmill and set speed to 11.0 and incline to 4.0. • Sprint for 20 seconds and then hop to the sides of the treadmill and rest for 10 seconds.
• Do 8–10 20-second sprints. • Cool down by walking for 5 minutes.
Extended plank with row
• Holding a 5-pound dumbbell in each hand, lower yourself into an extended plank position. Make sure your shoulders are directly above your hands, feet are shoulder width apart and arms are straight.
• Squeezing your abs and keeping your hips and shoulders level, shift your weight to one arm.
• Complete a row with the other arm so the upper arm is level with your shoulder blades and close your body.
• Pause at the top and then ease it back down to the fl oor.
• Do not let the dumbbell touch the ground before your next rep.
• Do 10 reps on each arm. Rest for one minute and repeat for three sets.
Tips: Be sure to keep your shoulder blades and hips level and your spine straight throughout the entire set.
This exercise works your lats, triceps, abs and glutes. 26 NOVEMBER 2013
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