12/26 Home Workout

See below for today's home workout for those missing practice. There will be detailed workouts posted later today for those on vacation.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

12/24 Home Workout

All athletes should do the workout below for today; everyone will be off on the 25th and we will return to practice on the 26th at 9am in the main building.

HOME WORKOUT

1) MOBILITY Day 1

2)  STRETCHING: Each stretch 3 sets of 20 seconds

CHRISTMAS BREAK PRACTICE SCHEDULE

Any and all changes will be posted on the blog

12/23: Home workout for those not competing

12/24: Home workout for everyone

12/25: OFF

12/26: 9am 2nd Floor main building (all groups/levels)

12/27: 9am 2nd Floor main building (all groups/levels)

12/28: Varsity 10am woodman field. Freshman/JV 10am main building 2nd floor

12/30: 9am 2nd Floor main building

12/31: Varsity 10am woodman field. Freshman/JV off

12/23 Home Workout

See below for today's home workout.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN

North Shore Invitational

The list of athletes competing is posted to the right (schedule can be found on the last page); the last event our team will compete in is the Girls 1500. This will be a long day so please make sure you pack extra waters, snacks, lunch and money for concessions (Athletes are not permitted to leave the armory for food unless we do so as a team). We will be competing in the black Mounties t-shirt and black shorts or spandex. Make sure you wear team gear and black, blue or grey sweats.

Everyone competing should be at Woodman by 6:45am Monday morning 

Please plan accordingly

Parents, we understand it is the holiday season and you might have plans which require your child to leave early. If this is the case, as per district guidelines, we require a signed letter from a parent stating this and the reason. When you arrive for pick up you should come to where the team is sitting and inform a member of the coaching staff; if this is not possible then your child will need to stay with the team for the entirety of the meet.

CHRISTMAS BREAK PRACTICE SCHEDULE

Any and all changes will be posted on the blog

12/23: Home workout for those not competing

12/24: Home workout for everyone

12/25: OFF

12/26: 9am 2nd Floor main building

12/27: 9am 2nd Floor main building

12/28: Varsity 10am woodman field. Freshman/JV 10am main building 2nd floor

12/30: 9am 2nd Floor main building

12/31: Varsity 10am woodman field. Freshman/JV 10am main building 2nd floor

12/17

All groups and levels will meet at woodman field after school; even though the weather will be a bit warmer bring adequate layers as we will be outside for the majority of practice. On Wednesday we will all meet in the auditorium for study hall, followed by a team meeting and a brief workout.

12/15

Today; athletes should do day one and day two of the MOBILITY SHEET if you don't know an exercise without a link go to youtube. Tomorrow we will meet in the auditorium after school.

Jim Mitchell Invitational

Athletes competing tomorrow, we will will leave from Woodman at 2:45pm; the list of athletes and order of events is posted to the right.

We will be competing in the black mountie shirts and black shorts/spandex. Come prepared with water, snacks, money for concessions, home work and most importantly ready to compete.