POWER OUTAGE PRACTICE

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES ( BE CAREFUL IN REGARD TO POWER LINES IF THEY ARE DOWN...AVOID!)

STATIC STRETCHING (12)
(TO 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 LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

A-SKIPS

SKIPS

LEG CIRCUITS
(3 SETS- LAST TIME FOR SEASON)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK

60 SECONDS EACH

CRUNCHES

ONE LEG CRUNCH

OTHER LEG CRUNCH

SIDE PLANK

OTHER SIDE PLANK

BRIDGE

2 MINUTE BICYCLE

3 MINUTE BOAD (HOLD) - SUSPEND ARMS AND LEGS

10 MINUTE COOL DOWN