Jan. 13 Workouts

Due to the district being closed we are not allowed to have practice; that being said athletes should do the workouts assigned in preparation for the week ahead.

Distance:

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed by 6 easy miles. Once completed do the items

below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Sprinters

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed drills (quick feet, a-skip, b-skip, high knees, butt kicks. 

Once completed jog for 2 minutes, then do six sets of controlled sprint for 30 seconds (working on form and control, try to make up more ground each rep) walk for 2 minutes. Once finished do the items below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Throwers

WARMUP:  

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

• Jumping Jack

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA