An update roster as been posted and athletes workouts for this week are posted below. Please continue to check here during the week as we are monitoring the districts facilities with the change of weather. We understand the want/need to get out of the house and practice however, our number one priority is the safety of the athletes.
Monday: Complete the circuit below three times; each exercise should be done for 30 seconds with 15 seconds rest between each exercise, once you finish the circuit take a 2 minute break and start again.
Squats
Plank
Squats
Push ups
Crunches
Push ups
Calf raises
Calf raises (toes pointed in)
Calf raises (toes pointed out)
Mountain climbers
Alternating lunges
Plank
Squats
Push ups
Crunches
Push ups
Calf raises
Calf raises (toes pointed in)
Calf raises (toes pointed out)
Mountain climbers
Alternating lunges
Do this on Tuesday, Wednesday and Friday
(on thursday athletes should go for an easy 20 min run or walk and stretch)
A. Warm Up
8 minute run
Jumping Jacks and Squats
2 sets of 30 secs each exercise
followed by light stretching
B. Sprints
4 house lengths (FAST)
2 minutes rest
6 Reps
C. Conditioning. (different item each day)
2 sets of 6 x 30 second sprint with 90 second slow jog or skip ( 4 min rest between sets)
6 x 2/1/15 = (2 minute jog / 1 minute stride / 15 fast sprint)
2 sets of 6 hill sprints (walk back rest between reps, 5mins rest between sets)
E. Cooldown (pick one and stretch after)
10 minute run
2 minutes of continuous jumping jacks