Reminder: There will be no practice on 4/12 or 13th; athletes should do the workouts listed below for each day.
FRIDAY
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
• BW Squat
SATURDAY
WARMUP: Distance 50min run, Sprinters 20min run, Throwers 8min run. Followed by light stretching
MAIN STRENGTH: (use weights you have)
4 rounds x 10 reps per exercise, 60 seconds rest between rounds
• Goblet Squat
• Alternating Reverse Lunge (10 per side, 20 reps total)
• Dumbbell Romanian Deadlift
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)