Workout Options ( Updated 12/10/2018)
Here are your workouts for the Christmas/New Year Holiday Break. Thank you Coach K for preparing these for us!
We strongly encourage you to do these workouts so when we resume on January 8th, you will be ready to go full force into the Indoor Track Season.
Have a Happy and Safe Holiday.
Coach Mimi, Kirstin , Shanice and Chris
Christmas/New Year Break 2018-19
Complete all sections of the workout separately, starting with super-set A, once complete move on to the next super-set:
12/21 & 12/29
A.
4 rounds:
Squat hop 2s 4x 15
Elevated Lunges R/L 4×10 each leg (use a chair)
sit up reaches 4×15
1 minute rest between sets
B.
4 rounds:
Balancing Stick R/L 4×10 each (3 second hold)
Calf Raise 3-way 4×15 each
hip bridges R/L 4×15 each
V Sit ISO 4x .30sec
C.
Jump Rope 5 x 1 minute, .30 seconds rest
D.
Foam roll & or stretch
12/22 & 12/31
A.
2 Rounds of:
10 burpees
10-20 squats
6-10 push ups
1 minute rest between sets
B.
Leg Back&Around R/L 4×20 each
Pike Touch 4×10-15
Calf single leg raise 4x 10-15 each
C.
push ups on bench or ground 3x 8-12
dips 3×15 – 25
Superman 3×20
floor marches 3×10-20
12/24 & 1/2
A.
Jump rope:
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
B.
Sumo Squat 4x 10-20
mountain climber 4 x .40 sec
Elevated Lunges R/L 4×10 each leg (use a chair)
1 minute rest between sets
C.
Push Ups 3x 8-16
Dips 3×10-20
Pulse Ups 3×25
Pike Touch 3×12-15
Superman Arms-Only 3×20
12/26 & 1/3
A.
Ankle bands:
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
B.
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
3 minute rest between sets
C.
Circuit, using stop watch .30/.10
1. Burpees
2. Lunge Stat Right
3. Lunge Stat Left
4. Squat Hop 2s
5. Pike Touches
6. Sit Up ISO
7. Superman
8. Push-Up Open-Up
9. Leg Backs Right
10. Lunge Jumps
11. Knee Ups Right
12. Side Hops Left
13. Knee Ups Left
14. Side Hops Right
15. Leg Backs Left
16. Push Ups
17. Dips
18. Mountain Climbers
19. Jump Squats
20. Hindu Squat
21. Fire Hydrants Right
22. Fire Hydrants Left
23. Floor Bridge ISO
24. Burpees
25. Dips
26. Push Ups Walking
27. Speed Skaters
28. Side Hops both feet
29. Calf Raises
30. Lunge 45 Degrees
31. Clap Crunches
32. Plank Alternate arm and leg
12/27 & 1/5
A.
Jump Rope 5 x 1 minute, .30 seconds rest
B.
4 rounds:
Wall sit 4 x .30 (advanced do single leg wall sit .30 each)
squat jumps 4×15
push ups 4 x 8-16 (wide grip advanced)
1 minute rest between sets
C.
4 rounds:
Balancing Stick R/L 4×10 (3 second hold)
Rope 45 degree raise 4 x15-30
fire hydrants 4x 15-25 each
windshield wipers 4x .30sec
D.
Foam roll & or stretch
8th grade and above:
Additional work – cardio to be completed if weather/resources permit, contact coaches with questions.
Running can be done on a road, track, treadmill, gymnasium, or a field based on access and weather:
1. Strides on the road/track (put sweats on or go inside for 5 mins, repeat second set)
a. High school
i. 2 x 10 100m strides continuous (.20-.30 seconds rest on either side), 5 mins btw sets
ii. 3 sets of 5 x 100m with walk back & go (guesstimate the distance if on road)
iii. 4 sets of 4 x 100m with .30 rest and go (guesstimate the distance) OR 4 sets of 4x200m with 1 min rest and go
b. Middle school: 2 x 6 100m, 5 mins btw sets
2. Stationary bicycle 20-30 min ride, steady pace
3. Stationary bicycle: 8 min warm up/3-5x .30 sec sprint, .30 easy, 1 min sprint, 2 mins easy/3-5 min cooldown
4. Pool workout
5. Extra core is always an option, 300-600 reps of varying exercises
======================================================================================================Thanksgiving Holiday Workouts 2018
Thanksgiving Week, complete all sections of the workout separately, starting with super-set A, once complete move on to the next super-set:
Tuesday 11/20/18
A.
Squat hop 2s 4x 15
Elevated Lunges R/L 4×15 each leg
Push ups 4 x 10
1 minute rest between sets
B.
Balancing Stick R/L 4×10 (3 second hold)
Calf Raise 3way 4×25 each
Leg Backs R/L (push up position) 4×15 each
V Sit ISO 4x .30sec
C.
Jump Rope 5 x 1 minute, .30 seconds rest
D.
Foam roll & or stretch
Wednesday 11/21/18
A.
3 Rounds of:
10 burpees
20 squats
1 minute mountain climber
B.
Leg Back&Arounds R/L 4×20
Pike Touch 4×15
Calf single leg raise 4×15 each
calf hold 4x .20sec
C.
Elevated push-ups 3×12
dips 3×20
Superman 3×20
sit-up reach 3×20
floor marches 3×20
Friday 11/23/18
A.
Jump rope:
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
B.
Sumo Squat 4x 25
sit-up reach 4×20
Lunge Stat 4x 15 each leg
C.
Push Ups 3×12
Dips 3×20
Pulse Ups 3×25
Pike Touch 3×12-15
Superman Arms-Only 3×25
Saturday 11/24/18
A.
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
B.
Circuit, using stop watch/timer .30/.10
Lunge Stat Right
Lunge Stat Left
Squat Hop 2s
Pike Touches
Sit Up Iso
Superman
Push-Up Open-Up
Leg Backs Right
Knee Ups Right
Side Hops Left
Knee Ups Left
Side Hops Right
Leg Backs Left
Dips
Mountain Climbers
Jump Squats
Hindu Squat
Fire Hydrants Right
Fire Hydrants Left
Floor Bridge ISO
Burpees
Dips
Push Ups Walking
Speed Skaters
Lunge 45 Degrees
Clap Crunches
Plank Alternate arm and leg
Sumo Squat
Squat Jumps
C.
8th grade and above:
Additional work – cardio to be completed if weather/resources permit, contact coaches with questions.
A. Strides on the road/track
a. High school: 2 x 10 100m strides continuous (.20-.30 seconds rest on either side), 5 mins btw sets
b. Middle school: 2 x 6, 5 mins btw sets
B. Stationary bicycle 20-30 min ride, steady pace
C. Pool workout
======================================================================================================
Option 1
Ankle Bands
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
Jump rope
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
300-600 core
Option 2
Ankle Bands
Straight leg front raise right 4×15-25
Straight leg front raise left 4×15-25
knee extension ISO right 4x.40 sec
knee extension ISO left 4x.40 sec
hamstring curl right 4×15-25
hamstring curl left 4×15-25
straight leg side raise right 4×15-25
straight leg side raise left 4×15-25
Circuit, using stop watch .30/.10
1. Burpies
2. Lunge Stat Right
3. Lunge Stat Left
4. Squat Hop 2s
5. Pike Touches
6. Sit Up Iso
7. Superman
8. Push-Up Open-Up
9. Leg Backs Right
10. Lunge Jumps
11. Knee Ups Right
12. Side Hops Left
13. Knee Ups Left
14. Side Hops Right
15. Leg Backs Left
16. Push Ups
17. Dips
18. Mountain Climbers
19. Jump Squats
20. Hindu Squat
21. Fire Hydrants Right
22. Fire Hydrants Left
23. Floor Bridge ISO
24. Burpies
25. Dips
26. Push Ups Walking
27. Speed Skaters
28. Side Hops both feet
29. Calf Bounces
30. Lunge 45 Degrees
31. Clap Crunches
32. Plank Alternate arm and leg
33. Superman ISO
34. Sumo Squat
35. Squat Jumps
300-600 core exercises
Option 3
Ankle Bands
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
Jump Rope (HS athletes)- double unders 5×30(Middle school) – 1 minute x5
Sit up reach 5×30
kneeling to standing running position 5×10 each leg
300-600 core
Option 4
Highschool athletes only if access to facility
Knee ext 3×25 each/light weight
Hamstring curls 3×25 each/light weight
Calf raises 3×15-25 3 way/weight
30 min ride with warm up 8 mins then 1 hard one easy x 10 and 2 min cool down
Straight leg sit up/weight 3-5x 3-10
Back extensions 3-5x 10
Option 5
Jump Rope 5x 1 minute for speed
Knee Ups 5×1 minute
Squat/weight 5×10
Rope straight front/side pull 5×20-30
Rope overhead tricep pull 5×20-30
Push ups 5×10-20
Core 8 x 1 minute core exercises
Option 6
Ankle Bands
Straight leg front raise right 4×15-25
Straight leg front raise left 4×15-25
knee extension ISO right 4x.40 sec
knee extension ISO left 4x.40 sec
hamstring curl right 4×15-25
hamstring curl left 4×15-25
straight leg side raise right 4×15-25
straight leg side raise left 4×15-25
Circuit
1 minute
wall sit
knee ups R
Knee ups L
straight leg sit up
4 count sit up
fire hydrant R
fire hydrant L
superman legs only
squat up 2s
speed skaters
v crunch
mountain climber
Single leg knee to stand right
hindu squat
Single leg knee to stand right
floor bridge
pike touch alt
squat
Leg backs R
lunge 45 degrees
calf raises
leg backs L
T windshield wipers
push ups walking
plank
20 minute stretch
Option 7
Ankle Bands
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
Jump rope
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
Core
Banana 4x .45 sec
Superman arms only 4×20-30
Calf raises 4x 15 3-way
Option 8
Highschool athletes only if access to facility
Knee ext 3×25 each/light weight
Hamstring curls 3×25 each/light weight
Calf raises 3×15-25 3 way/weight
Stationary Bicycle: Warm up ride 8 mins, 1 hard 1 easy 2 hard 3 easy x 3, cool down 5 mins
Rope straight front/side pull 5×20-30
Rope overhead tricep pull 5×20-30
Push ups 5×10-20
Straight leg sit up/weight 5x 3-10
Back extensions 5x 10
Option 9
Mountain climber 5 x 1 minute
X touches 5 x15
Wall sit 5 x 1 minute (can do .30 single leg each)
Squat 5 x 30
Rope straight front/side pull 5×20-30
Rope overhead tricep pull 5×20-30
Push ups 5×10-20
Core
Pike touch alt 4×30
T windshield 4×15
Sit up reach 4×20
Superman 4×20
Option 10
Ankle Bands
Straight leg front raise right 4×15-25
Straight leg front raise left 4×15-25
knee extension ISO right 4x.40 sec
knee extension ISO left 4x.40 sec
hamstring curl right 4×15-25
hamstring curl left 4×15-25
straight leg side raise right 4×15-25
straight leg side raise left 4×15-25
Circuit .30/.10
1. Burpies
2. Wall Sit R
3. Wall Sit L
4. Squats
5. Push Ups
6. Side Plank R
7. Side Plank L
8.Superman
9. Mountain Climber
10. Squat Jumps
11. Calf bounces
12. Knee Ups R
13. Lunge Stat L
14. Knee Ups L
15 Lunge Stat R
16. Floor Bridge ISO
17. Leg Backs R
18. Push Ups Walking
19 Leg Backs L
20. Burpies
21. Plank Up-downs
22. Fartlek or moutain climber
23. Lunge Jumps
24. Sumo Squat
25. Superman Legs Only
26. Leg Back& Around R
27.Leg Back and Around L
28. Down Dog Legs In
29. Squat Jumps
30. Hindu Squat
31. Floor Bridge R
32. Floor Bridge L
33. Windshield Wipers
34. Lunge walking fwd
35. Lunge walking reverse
300-600 core exercises
Option 11
Ankle Bands
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
Jump rope
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
300-600 core
Option 12
Ankle Bands
Straight leg side raise right 4×15-25
Straight leg side raise left 4×15-25
Leg backs right 4×15-25
Leg backs left 4×15-25
Inside rise left 4×15-25
Inside rise right 4×15-25
knee extension right 4×15-25
knee extension left 4×15-25
Jump rope
.30 sec jump, .30 sec rest, 1 minute jump, 1 minute rest, 2 minutes jump, 1 minute rest, 2 minutes jump, 1 minute rest, 1 minute jump, 1 min rest, .30 sec jump
300-600 core
Putting in the extra work is important; this is the difference between good and great!
This provides both cardio and strength work that can be done at home or at school once per week to assist you along your way to a great season. Please pick one from cardio and one from maintenance workout to do once per week together on an off-day from practice:
Cardio
Stationary bike/elliptical: 30-45 mins
- Steady paced
- 6 minute warm up, then intervals: .30 hard,.30 easy, 1 min hard, 2 min easy
- 1 min hard, 1 easy, 2 mins hard, 3 mins easy
- 1 min hard, 1 min easy
Run
- 1 mile at a medium to fast pace
- Infield strides x8
- Gym floor length: 3-4 sets of 6x sprint, .10 rest
- 25 minute run of: 30 hard,.30 easy, 1 min hard, 2 min easy
Jump Rope
- 5x 1 minute for speed (1 min rest)
- Add in single leg bursts as you improve
- 2 mins hard, 1 min easy for 11 mins
Maintenance Workout
Day 1: 3-5 sets
Single Leg Bridge x25-35 (can be done with foot elevated)
Seated Straight Leg Raise x 25-55
Leg Backs x25-55
Day 2: 3-5 Sets
Fire Hydrants x 25-55
Prisoner Squats x .45
Calf Raises 3-way x25-35 each direction
Knee Ups x.30-1:00 R and L
Day 3: (High School students with weight room access should do this at least 2xweek)
Calf Raises 3 way 3×15-25 (using leg press)
Leg Extensions 3×25
Hamstring Curls 3×25
Circuits
Circuit 1
Side hop 2s
lunge jumps
sumo squat
straight leg circle R
straight leg circle L
pike touches
burpies
leg backs R
leg backs L
banana
sit up reach
floor marches
push ups walking
knee ups R
knee ups L
side hops R leg
side hops L leg
superman ISO
Lunge Stat R
straight leg elevated lifts R
Lunge stat L
straight leg elevated lifts L
squat jumps
mountain climbers
dips
push ups
floor bridge ISO
burpies
calf bounces
superman arms only
Vcrunch
Circuit 2
1 minute circuit
v crunches
T windshield wipers
push ups
pike touch alt
flutter kicks slow
dips
leg backs alt
plank alt arm and leg
banana
squat hop2s
box jumps/squat jumps
scissor kicks
walking plank
lunge jumps
squat
seated leg circle R
seated leg circle L
x touches
sit up reach
elevated hip bridge R
elevated hip bridge L
4 count sit up
jump ups R
jump ups L
superman
Circuit 3
1. Burpies
2. Wall Sit R
3. Wall Sit L
4. Squats
5. Push Ups
6. Side Plank R
7. Side Plank L
8.Superman
9. Mountain Climber
10. Squat Jumps
11. Calf bounces
12. Knee Ups R
13. Lunge Stat L
14. Knee Ups L
15 Lunge Stat R
16. Floor Bridge ISO
17. Leg Backs R
18. Push Ups Walking
19 Leg Backs L
20. Burpies
21. Plank Up-downs
22. Fartlek
23. Lunge Jumps
24.Sumo Squat
25. Superman Legs Only
26. Leg Back& Around R
27.Leg Back and Around L
28. Down Dog Legs In
29. Squat Jumps
30. Hindu Squat
31. Floor Bridge R
32. Floor Bridge L
33. Windshield Wipers
34. Lunge walking fwd
35. Lunge walking reverse
Circuit 4
1. Burpies
2. Lunge Stat Right
3. Lunge Stat Left
4. Squat Hop 2s
5. Pike Touches
6. Sit Up Iso
7. Superman
8. Push-Up Open-Up
9. Leg Backs Right
10. Lunge Jumps
11. Knee Ups Right
12. Side Hops Left
13. Knee Ups Left
14. Side Hops Right
15. Leg Backs Left
16. Push Ups
17. Dips
18. Mountain Climbers
19. Jump Squats
20. Hindu Squat
21. Fire Hydrants Right
22. Fire Hydrants Left
23. Floor Bridge ISO
24. Burpies
25. Dips
26. Push Ups Walking
27. Speed Skaters
28. Side Hops both feet
29. Calf Bounces
30. Lunge 45 Degrees
31. Clap Crunches
32. Plank Alternate arm and leg
33. Superman ISO
34. Sumo Squat
35. Squat Jumps
Circuit 5
Medball twist
push ups
Lunge Stat R
Lunge Stat L
walking lunges fwd
walking lunges reverse
squat jumps
sit up reach
v crunch
banana
knee ups R
Knee ups L
calf bounces
sumo squat
fire hydrants R
fire hydrants L
superman iso
plank high-low
mountain climber
superman legs only
run back and go
squat jump
wall chair R
wall chair L
push up open up
plank alt arm alt leg
pulse up ISO
pulse ups
Circuit 6
1 minute
wall sit
knee ups R
Knee ups L
straight leg sit up
4 count sit up
fire hydrant R
fire hydrant L
superman legs only
squat up 2s
speed skaters
v crunch
mountain climber
jump ups R
hindu squat
jump ups L
floor bridge
pike touch alt
squat
Leg backs R
lunge jumps
leg backs L
T windshield wipers
push ups walking
plank
1…TIME…2…WORK…3…ALL OUT!!!