Daily Dozen workout

1. Jog one lap
2. Heel Toe Stretch - 
3. Partial Squat
4. Butt Kicks
5. High Knees
6. Neck Flex
7. Trunk Flex
8. Lunges
9. Quick steps
10. Quad Stretch
11. Groin Stretch
12. Jog One lap

Weight room workout

1. Bench press
2. Jump rope
3. Chin row
4. Flys
5. Bicycle crunches
6. Front planks
7. Skyrockets
8. Side planks
9. Squats
10. Rack weights/clean room

Cool down stretches

1. Feet together
2. Right over left
3. Left over right
4. Feet apart
5. Hurdle right
6. Hurdle left
7. Center stretch
8. Groin stretch

Week one 

Monday

1. Daily Dozen Workout
2. Easy group run - one lap
3. Up tempo - one lap
4. Easy run - one lap
5. Grass strides 5x100
6. Weight Room - 3x10 
7. Cool down stretches

Tuesday

1. Daily Dozen Workout
2. Timed high tempo - one lap
3. Hill Workout - sprint up, jog down, jog up, sprint down
4. Easy - one lap
5. Grass strides 5x100
6. Weight Room - 3x10 
7. Cool down stretches

Wednesday

1. Daily Dozen Workout
2. Run two laps - work on pace
3. Group run - one lap
4. Easy run - one lap
5. Grass strides 5x100
6. Weight Room - 3x10 
7. Cool down stretches

Thursday

1. Daily Dozen Workout
2. Easy run - course
3. Track ladder - 400, 200, 100 x 2
4. Easy run - course
5.  Weight Room - 3x10 
6. Cool down stretches

Friday

Tigers give back

Saturday

Run on your own - 3-4 miles

Sunday

Rest


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