BASIC WORKOUT

WARMUP
(loosen up muscles)
Foam rolling if have one
WARMUP RUN
(warm up muscles)
10 minute easy jog
emphasis on form
STATIC STRETCHING (15)
(further loosen up muscles)
neck
arms
shoulders
hamstrings
quadriceps
right leg over left
left leg over right
hurdler's stretch right
back stretch right
ankle turns left
ankle turns right
hurdler's stretch left
back stretch right
ankle turns right
ankle turns left
groin stretch
DYNAMIC WARMUP (20)
(explosive Impact)
jumping jacks
ducks (toes,hips,air, hips)
windmiills
arm circles
WALL STRETCHES
knee push
achilles' stretch
leg swing right
leg swing left
right swing crossover
left swing crossover
16 step run in

QUICK BREAK
RUNNING DRILLS (30M)
high knees (quick/short)
skips
a-skips
butt kicks (knees high)

 SHALL ADD MORE IN THE NEST FEW DAYS.

VACATION WORK

Full warmup routine for ALL - page below

Lift 4 sets of 8 at 70% every other day if weights are available for ALL

Core work, dynamic flexation and strength/plyo movement explained below

DISTANCE DAY ONE

Run for 60 minutes/ Stretch/ elevate/ water pumps

DISTANCE DAY TWO

15 minute warmup run/ hard strides for 40 meters x 10/ Tempo run at moderate pace 3-4 miles/

core work series 1

DISTANCE DAY THREE

15-20 minute warmup run/ (8-10) 200m intervals/ 200 jog recovery/ 15-20 minute cool down/ elevate

HYDRATE WELL EACH DAY.

THROWERS DAY ONE
core work series 1/ dynamic flexation/ if access to med balls, do med ball drills


THROWERS DAY TWO
strength plyo and movement drills/ stretch/


THROWERS DAY THREE

6-8 x 30m sprints @ 95% speed. rest = 4-5 minures/ core work series 2


SPRINTERS/JUMPERS/HURDLERS/VAULTERS/ DAY ONE

run for 20- 25 minutes/ core work series 1/


SPRINTERS/JUMPERS/HURDLERS/VAULTERS/ DAY TWO

2 x (5 x 30m rocking starts)   rest = 3 min each/ 7 min set


SPRINTERS/JUMPERS/HURDLERS/VAULTERS/DAY TWO

1-2 x ( 4 x 75m rocking starts) rest = 3 min each 6 min set/ core work series 2


CORE WORK SERIES ONE

CORE WORK
25 OF EACH
crunches
sprinters (left leg to chest)
sprinters (right leg to chest)
russian twist
horizontal bicycle
toe touches
hip thrust
bent leg windshield wipers
straight leg windshield wipers
single leg sliders
double leg sliders
v's
60 SECOND
planks
side planks
other side planks

CORE WORK SERIES TWO

 20 prisoner squats
30 bicycles
12 pushups
15 (each leg) split squats
20 mountain climbers (knees to elbows)
30 crunches
20 plia squats
15 (each side) fire hydrants
15 burpee (squat thrust with jump at the end)

DYNAMIC FLEXATION( 20 EACH SIDE)
arm cross
spiders
v's
supergirls
jane fondas
mountain climbers

PLYO AND MOVEMENT SERIES
10 side to side hops
30m movement knee raises (grip knee- move forward)
10 front to back hops
30m under hurdle lunge (simulate having a hurdle - right to left)
20 jumping jacks
30m overhead stretch...(lunge putting reaching hands above head)
20 seal jacks (arms cross over jumping jacks in front)
30m walking crossover
20 iron cross (legs and arms- in front cross over jumping jacks)
20 squat thrusts
30m forward inchworm
10 DEEP squat jumps
30 speed skaters
30m spidergirls


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