3/29

All groups and levels are off today see home workout below. Also, for Saturday varsity will report to Woodman at 8:30am, everyone else practice begins at 9am.

1) Jog or Exercise Equipment 

(Throwers: 10mins, Sprints/Jumps: 20mins Distance 40mins)

2) YOGA

3/28

Today freshman and jv athletes will have the day off and should do the workout below on their own. Varsity athletes report to woodman immediately after school; everyone will have a virtual workout tomorrow and return to practice Saturday at 9am. 

Athletes, remember to get your snapraise pages done and emails plugged in as the fundraiser will start on Monday.

WARMUP:  

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

• Jumping Jacks

• 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

• Squat

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

• Good Mornings

 

CORE:

10 PUSH UPS, LEG RAISES, SUPERMAN

9 PUSH UPs, LEG RAISES, SUPERMAN

8 PUSH UPs, LEG RAISES, SUPERMAN

7 “

6  “

5 “

4 “

3 “

2 “

1 “

Cooldown: Click link for yoga session

3/23

Athletes, just a reminder there will be no practice and we will resume on Monday after school; see the virtual workout below and underneath you will find instructions to set up your snapraise page. 

Home Workout

WARMUP:  

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

• Jumping Jacks

• 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

• 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: Click link for yoga session

Sign up on Snap! Raise (for those of you that are new to it) or log in (if you’ve used it before) using this link: http://raise.snap.app/join_code/742090393

You will be directed to add your emails. The expectation is that every member of our team has 20 quality emails uploaded to your profile. I will be able to track this!

Make sure your emails do NOT include students, teachers, fake emails, etc. and are only legitimate potential donors. Again, I will be tracking this!

Watch this video for steps on how to login, or create an account, and pre-load your emails: https://vimeo.com/479649033/56b06a761d

Thanks for all your hard work!

REMEMBER

- NO friends email

- NO TEACHER OR STUDENT DISTRICT EMAILS

- We will be tracking the team’s participation and can see how many and what types of emails are entered

- The fundraiser will begin on March 25th so get set up and get emails out ASAP

3/21

Tomorrow the locker rooms will be open at 2:45 with the warmup beginning and 3pm; please plan accordingly. Also, please see information below on how to setup your snapraise fundraiser page. We would like all athletes to participate as this fundraiser is very important for the future of the team.

Sign up on Snap! Raise (for those of you that are new to it) or log in (if you’ve used it before) using this link: http://raise.snap.app/join_code/742090393

You will be directed to add your emails. The expectation is that every member of our team has 20 quality emails uploaded to your profile. I will be able to track this!

Make sure your emails do NOT include students, teachers, fake emails, etc. and are only legitimate potential donors. Again, I will be tracking this!

Watch this video for steps on how to login, or create an account, and pre-load your emails: https://vimeo.com/479649033/56b06a761d

Thanks for all your hard work!

REMEMBER

- NO friends email

- NO TEACHER OR STUDENT DISTRICT EMAILS

- We will be tracking the team’s participation and can see how many and what types of emails are entered

- The fundraiser will begin on March 25th so get set up and get emails out ASAP

3/20 & 3/21

Tomorrow and Thursday are abbreviated days however, the locker rooms will not be open until 3pm and athletes should not report to woodman before that time. Attend the games/events the school has planned or go grab a snack, see teachers for extra help etc. during the open time slot.

Updates

Parents and athletes once we receive an updated it will be posted here (see link to the right). For those of you that were at the meeting today make sure you get what needs to be done ASAP. For those in need of a health history form it is linked to the right, print/fill it out and turn it in tomorrow. Also, to the right you will find the preliminary schedule for the season; there will be updates and addresses added during the tryout and we will inform you of all additions.

Athletes make sure you are doing the workouts posted in the previous blog post or any other kind of cross training in preparation for tryouts which will begin Monday. As previously stated tryouts will last for two weeks.

Home Workouts

As stated in our meeting last week the first official day of practice will be Monday March 18th after school. We will be having one more preseason meeting this Thursday after school at woodman field on the track. 

Below are the home workouts for this week and linked to the right (use computer to see full blog page) you will find the most up to date roster. If your name is not on the roster send an email to runningmounties@gmail.com to so we can let you know what needs to be done to get you cleared.

Tuesday: BODY WEIGHT WORKOUT

Wednesday: YOGA

Thursday: OFF

Friday: SPEED & STRENGTH 

Weekend: OFF

Spring Track

There will be a mandatory meeting for all athletes signed up for/ interested in spring track today in the LGI after school.

March 2nd

There will be no practice today; everyone has the day off. Athletes competing at Meet of Champions, the bus will leave from Woodman at 8am on Sunday March 3rd.

Next weeks schedule is listed below.

Monday: Practice after school

Tuesday: OFF

Wednesday: Study Hall (varsity weight room after)

Thursday: OFF

Friday: Spring track preseason meeting followed by practice 

Saturday Morning: Team activity