Home workouts

See below for home workouts

12/31

CARDIO

CORE

Jan. 1: No practice everyone should go for a 20 minute walk followed by day 1 MOBILITY 

Practice will resume on 1/2 after school

12/30 & 31

Monday; practice will be held at woodman field, beginning at 9am. Athletes make sure you wear proper layers and report on time. 9am means start time not arrival time.

Tuesday; freshman and JV will have a home workout and varsity will meet at woodman at 10am.

Wednesday; everyone will be off.
Athletes on vacation, see workout below for Monday & Tuesday do the home workout posted. 

Make sure you get a 6 minute jog followed by dynamics and drills.

Monday:

5’ Run/4’ jog
4’ Run/3’  jog
3’ Run/2’  jog
2’ Run/1’  jog
1’ Run/30sec jog
30’’ Sprint

6 minute break then 6 sets of 1 min sprint, 2 min rest

Weekend Workouts

Reminder, there will be no practice tomorrow; practice will resume on Monday. See workouts for the weekend below.

SATURDAY: 

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

SUNDAY:

ACTIVE RECOVERY

12/27 Workout

1) 10 minute jog followed by dynamics and drills

2) 8x2/1/30 (2 minutes medium jog, 1 minute hard run, 30 seconds all out)

3) 10 minute cool down jog followed by stretching each stretch for 30 seconds

12/26 Home Workout

See below for today's home workout for those missing practice. There will be detailed workouts posted later today for those on vacation.

WARMUP:  

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

• Squat

 

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

 

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) 

COOLDOWN

12/24 Home Workout

All athletes should do the workout below for today; everyone will be off on the 25th and we will return to practice on the 26th at 9am in the main building.

HOME WORKOUT

1) MOBILITY Day 1

2)  STRETCHING: Each stretch 3 sets of 20 seconds

CHRISTMAS BREAK PRACTICE SCHEDULE

Any and all changes will be posted on the blog

12/23: Home workout for those not competing

12/24: Home workout for everyone

12/25: OFF

12/26: 9am 2nd Floor main building (all groups/levels)

12/27: 9am 2nd Floor main building (all groups/levels)

12/28: OFF

12/30: 9am 2nd Floor main building

12/31: Varsity 10am woodman field. Freshman/JV off

12/23 Home Workout

See below for today's home workout.

WARMUP:  

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

• Squat

 

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

 

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) 

COOLDOWN