The bus will leave from woodman at 2:50pm athletes should change at school and come straight to woodman with their belongings. Athletes competing were informed at practice today; athletes not competing should do the home workout below and return to practice on Wednesday.
Home Workout
Throwers
Quick Mobility Warm-up (Nike app)
followed by body weight circuit below.
1) Lunge Jumpes 5x4
2) Plyo Push ups (try to push yourself of the ground) 5x5
3) Lateral Lunges 4x7ea. leg
4) Squat Jumps 5x5
5) Lateral Hip Openers 3x10ea. leg
Sprinters & Jumpers
Quick Mobility Warm-up (Nike app)
Easy 20 minute run followed by body weight circuit below. Do four sets 1 through 9 taking 1:30 break in between sets. When finished do quick fix mobility on Nike app
1) 25 Squats
2) 10 Pushups
3) 20 Supermans
4) 10 Lateral Lunge (ea. leg)
5) 15 Mountain Climbers
6) 10 Squat Jumps
7) 20 Hip Bridges
8) 15 Russian Twists
9) 10 Leg Raises
Distance
Quick Mobility Warm-up (Nike app)
6 Mile run Push the pace every even mile, easy odd miles
1) Post Run Strength (Nike app)
2) Runner's Release (Nike app)