Varsity Distance: Easy 6 mile run followed by circuit below
Varsity Sprinters: Easy 20 minute run followed by circuit below
Freshman & JV Distance: Easy 3mile run followed by circuit below
Freshman & JV Sprinters/New to Track : Easy 10 minute run followed by circuit below
BODY WEIGHT CIRCUIT
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
2 minutes rest
FINISHER:
3 rounds x 30 seconds per exercise, no rest between rounds
• Hip Bridge
• Push-Up
• Lateral Lunges
2 minutes rest
COOLDOWN:
3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side
• Fire Hydrant
• Hip Bridge
• Thoracic Rotation
• Single Leg Hip Bridge
• Good Morning