Track week of 7/13

Week 3
This week we are going to do things a little different. We are going to do the core workout first then the track workout.

Front planks with moving object- on your forearms and toes like a regular front plank, have a water bottle in front of you. You are going to pick up and move the object 1 foot or so to the right with your right hand put it down then pick it back up with your right hand and put in back in front of you. Then do the same with your left hand. While you are moving the object you should have 3 points of contact with the ground, One forearm and 2 feet.

Wall pushups- are to be done with one hand at what ever angle you can handle, other hand behind your back or at your side.


hour glasses-place 4 cones in a 10 yard square and run the following pattern
















Burpees-http://www.youtube.com/watch?v=c_Dq_NCzj8M

Reverse lunges- like a regular lunge but your stepping backwards.

10 yard starts- just like the first week except you will do one set at the start facing forward, backward, facing left, and facing right. You turn to foward then sprint on the sets you are not facing forward. (These have gotten me in trouble so be careful where you do these, people might think you are attacking them.


Warm-up (I am going to put together an new one for workouts for those of you tired of oatmeal)

Core circuit2-3 sets w/ 3 minutes rest
1. Tricept Bench Dip
2. Body weight squats
3. Front planks with moving object
4. Reverse lunges
5. Burpees w/o push-up
6. Pelvic Twist
7. Left arm wall pushups
8.Right arm wall pushups

3x 40 yard strides
5x10 yard starts 4 sets (one facing each direction at the start) 1 min rest
3x10 yard hour glasses 3 sets 1-2 min rest
8x20/10's 1 set