Saturday Workouts

Freshman

3x20 jumping jacks followed by 5 rounds of the body weight circuit below. One minute rest after each round

1) 10 Lunges each leg

2) 5 Push ups 

3) 8 Lateral Lunges each leg

4) 10 Squat Jumps 

5) 20 Crunches 

Sprinters & Jumpers

Nike app

1) Quick Mobility Warm-up

2) 5-Min Bodyweight Burn: Core wake-up call

3) 10-Min HIT: Abs

4) 10-Min Runner's Yoga: Calves & Hamstrings

Distance

Quick Mobility Warm-up (Nike app)

10 Mile run Push the pace every even mile, easy odd miles

1) Post Run Strength (Nike app)

2) Runner's Release (Nike app)

9/8

Reminder, there will be no organized practice today. Varsity should do a 7 mile run faster than talking pace and deep restorative yoga on the nike training app today. Freshman and JV got for an easy 30 minute run.

Athletes looking to opt out of gym the forms are linked to the right, these must be in the track mail box in the main office first thing Monday morning. This only applies to upperclassmen.

The group that met at woodman on Wednesday and Thursday should report to woodman at 7:20am tomorrow morning. 

As stated in the previous blog post there will be a parent meeting on Monday (9/11) at 7:30pm in the multi-purpose room at woodman field. We would like all parents, freshman through varsity, to be present.

Remainder of Week

Please see the schedule for the remainder of the week below and make sure you are staying hydrated; bring water bottles to school so you can refill throughout the day. 

There will be a parent meeting on Monday(9/11) at 7:30pm in the multipurpose room at woodman field, if your child is on the team we would like you to be present as there is important information that needs to be relayed.

9/7: Freshman and JV see home workouts below. Varsity practice at Woodman beginning at 1:40pm.

9/8: Friday all levels will be off

9/9: Home workout will be posted Friday night for freshman and JV. Varsity TBD

9/7 HOME WORKOUT

Do 4 sets of the circuit below; take 2 minutes rest between sets. Once finished get a good stretch, holding each stretch for 1 minute or 2 sets of 30 seconds.

• 20 Mountain Climbers

• 20 Jumping Jacks

• 10 Push-Ups

• 20 Jumping Jacks

• 30sec Plank

• 20 Jumping Jacks

• 20 Crunches

• 20 Jumping Jacks

• 20 Squats

• 20 Jumping Jacks

• 20 Lunges

• 20 Jumping Jacks

• 20 Leg raises

• 20 Jumping Jacks

• 30sec Plank

9/6

Today freshman and JV will have the day off. 

Varsity will meet at woodman after school and begin practice at 1:40; keep an eye on the IG story for updates as the district is still allowing after school activities but it could change.

Stretches

 See Instagram story for stretches to do later today.

Labor Day

Tomorrow we will meet on the softball field under the track at brookdale park. When dropping athletes off the best way to get there is through the watchung avenue entrance and pull into the parking lot on the left. 

Labor Day Weekend

 As told to athletes this morning, there will be no practice today. However, athletes are expected to do the workouts below. On Monday we will meet at brookdale park on the softball field below the track at 7:30am and Tuesday practice will begin at 3pm at woodman field.

Friday

Freshman/ New to Cross Country: Light 30 minute run

Varsity/ JV: Light 7 mile run

Saturday

Freshman: 45 minutes of cross training (bike, swim, walk)

Varsity/JV: Deep Restorative Yoga (Nike App)

Sunday

Freshman: Off

Varsity/JV: 9 mile run