NWMS Track and Field ­ Spring Break Workouts Coaches are requiring all athletes to complete workouts over spring break. You will be on vacation from NWMS Track practice for 17 days ­ you need to complete a workout for 12 of those days. The following log needs to be filled out and returned to Coach Geiselhart when you return from break. If this log does not reflect that you completed the workouts, your meet status will be in jeopardy for the month of April. Make sure you warm­up and cool down every day! Have a safe and fun spring break! Athlete’s Name:​
__________________________________________________________________________________ Key Points *Stretching and working on flexibility is one of the most important things you can do over break, along with adding in some basic cardio and core workouts. *On non­cardio days, you may substitute the provided plan with any type of workout DVD you have available. *Schedule your “days off” anytime over the break. *Distance runners may need to put in ​
extra​
mileage and time on a machine. Date Parent’s Initials & Date Completed Workouts Warm­up:​
Slow jog for 3 minutes, then complete dynamic stretching. Cool­down:​
Slow 3­minute jog, then complete your static stretch routine. Day 1 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 2 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x Day 3 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 4 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x Day 5 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 6 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes Day 7 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 8 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x Day 9 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 10 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x Day 11 Cardio—30 minutes on Elliptical, treadmill, stationary bike or run outside Day 12 1. ­ 3 x 20 pushups 2. ­ 3 X 30 crunches 3. ­ Firehydrant—Right leg 2x15 ­­Left leg 2x15 4. ­ Firehydrant—Rotate right leg 2x15 ­­Rotate left leg 2x15 5. ­ Planks(low)—front 4x :30 seconds 6. ­ Planks(low)—side 4x :30 seconds (rt. and lft) 7. ­ Planks (high)—4x :30 seconds alternating legs and arms 8. ­ Air squats 3x 30 (slow great form) 9. ­ Right leg hop(front to back)—20x 10. ­ Left leg hop (front to back)—20x 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes 11. ­ Right leg hop (side to side)—20x 12. ­ Left leg hop (side to side)—20x 13. ­ Right leg hop (diagonal)—20x 14. ­ Left leg hop(diagonal)—20x 15. ­ Double leg tuck jumps—2x20 16. ­ Stationary Lunges­holding some kind of weight—2x20 each leg 17. Toe raises (reverse calf raise)—3 x 30 18. Glute bridges—4 x :30 seconds, raise one leg at a time if you can...squeeze glutes 19. Superman—15 ...hold for 10 seconds, squeeze glutes