Monday Workout

Please see workouts below for today; these workouts are for all groups(throws, sprints, jumps, distance) separated by levels. Once the app is downloaded tap the workouts tab at the bottom, then tap the browse button at the top. From there you can type in the work names below and follow the guided workouts. Make sure you do them in the order listed. We are currently waiting to hear from administration, please check here later today for more information in regards to the remainder of the week.

Freshman

1. Runner warm-up
2. Glute and hip strength 
3. Quick-hit abs
4. Up for Speed
5. Runner Flexibility

JV/Varsity

1. Runner warm-up
2. Pace Breaker
3. Quick-hit abs
4. Glutes and glory
5. Runner stability
6. Runner Flexibility

Happy New Year

Happy New Year we hope you all enjoyed the much needed break. Tomorrow there will be no practice as the district has informed all coaches that all sports have been put on hold. There will be a home workout posted tomorrow morning. Any and all updates will be posted here as we are informed; for now all athletes should download the NIKE Training app.

This week As stated by the district if you are uncomfortable coming back into the building missing school tomorrow and Tuesday will not be counted against you/your child. If you want to go virtual please see details below.

• Virtual learning, for those who choose this option, begins Wed., Jan. 5.
• Virtual period is temporary for 10 school days.
• Absences and missed class work on Monday, Jan. 3, and Tuesday, Jan. 4, will not be counted against the students.
• If you would like this virtual option, please contact your children’s principal to get started.  

For those of you that travelled over the break please make sure you adhere to the districts Quarantine Guidelines  (clink link). 

Anyone who tested positive during the break please make sure you email Coach Washington at runningmounties@gmail.com and inform him of the date you tested positive. This needs to be done ASAP so that we can get you on the list for the athletic trainers. As stated in the parent meeting, all athletes who test positive for covid must go through the districts return to play protocol before they can return to practice. However, the district has now added that athletes will need to see a doctor for a check up, must provide a note from the doctor clearing them for physical activity and a note from their parents stating that they (parents) are comfortable with their child returning to sports. As of now we do not know when the trainers will begin this but all information will be posted here as well as emailed to those who previously tested positive

Thursday Workout

There was no workout for Wednesday so that athletes could a rest day. See below for Thursday's workout, if you don't know an exercise click the link to see video.

At Home Strength Circuit

Warm Up:

JUMPING JACKS 2X60 SECONDS

SQUAT JACK 2X60 SECONDS 

IN AND OUTS 2X60 SECONDS

Rest: Take one minute to catch your breath.

Warm Up Continued:

FROG PUMPS 2X15 REPS

LATERAL BEAR CRAWL 2X45 SECONDS

SHOULDER Y TO LIFT OFF 2X12 REPS

Rest: Take two minutes to catch your breath.

 

First Tri-Set; do these exercises together for four rounds

BODYWEIGHT SQUAT 45 SECONDS

HAND-RELEASE PUSH-UP  45 SECONDS

Windmill Stretch 8 reps each side

Rest: Take two minutes to catch your breath.

Second Tri-Set: Three rounds!

ALTERNATING REVERSE LUNGE 15 REPS

ALTERNATING BIRD DOG 45 SECONDS

PUSH-UPS 20 SECONDS 

REST! TAKE TWO MINUTES TO CATCH YOUR BREATH.

Tuesday Workout

Warm up 8 min jog followed by dynamics/ drills

Ins & Outs: if at all possible on grass

30s sprinting 90s easy jog (2 sets of 4)

3 minutes rest between sets

Cool down 10 min run and stretch 

Body weight workout: repeat 3 times

- Regular Crunches: 20 reps

- Leg Raises: 20 reps

- Plank: 30 seconds

- Mountain climbers: 30 seconds

- One minute rest

Christmas Break

Tomorrow varsity distance will meet at 9am, varsity sprints, jumps and throws will meet at 10am. As stated in the parent meeting JV and Freshman will be on virtual workouts during the break, this is just a safety precaution due to the number of covid/close contact cases that went out last week and the number of emails we have received in regards to close contacts over the Holiday weekend. Also, if you test positive during the break please make sure you email runningmounties@gmail.com and we will get back to you in regards to the next step once your quarantine period is over. For those that have come in close contact during the break please follow the ten day quarantine period and get a test after day 5/7 as per district protocol. More updates will be posted tomorrow

Warm up 12 min jog/ dynamics/drills and stretching followed by workout below.

Repeat 3 times

1) 50 Jumping Jacks

2) 10 Squats

3) 10 Pushups

4) 50 Jumping Jacks

5) 10 Lunges ea. leg

6) 10 Pushups

7) 50 Jumping Jacks

8) 10 Reverse Lunges

9) Plank (30 seconds)

Take a one minute break and start over

12/22

Today throwers will meet at the freshman building at 2:45, varsity will meet at woodman field at 2:50. Everyone else should do the workout below and check blog later today for updates in regards to winter break.

Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets

Workout:

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.

SEC Championship

The order of events and athletes competing tomorrow has been posted. Athletes should wear black sweatpants (or dark blue) and a Montclair sweatshirt for their warm ups, and also make sure to wear layers as the bus ride may be could and walking to and from the venue and the venue itself gets cold. Make sure you all pack water for school as well as water and food/snacks for the meet and extra masks(and money to purchase water as well). 

Athletes will need to wear masks at all times except when competing and for all SEC/Essex County Meets no spectators are allowed. The bus will leave from Midland avenue at 1:40pm; due to this athletes competing will be excused from their 6th and 7th period classes. Athletes not competing should do the workout below at home.

Warm-Up: 3 sets of jumping jacks for one minute. Thirty seconds rest between sets

Workout:

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: repeat warm up followed by stretching, hold each stretch for 30 seconds.