UND STRENGTH
Name:
Warm-up
Glute Activation (knee to chest)
RFE Quad/Hip flexor Stretch
Squat to Pike Stand
Lateral Ankle Taps
Team: Distance/XC
Semester: Summer
Phase: 1 (body weight)
Exercise:
Monday
Super Set:
Squat
Push ups
Pair:
Reverse Lunge
Towel Ham curls
Straight leg sit ups
Wednesday
Lunge complex:
Forward
Lateral
Reverse
Pair:
Inverted Row
Push ups
Reverse Crunches
Friday
Push ups complex:
Elbows In
Staggered
Rotated
Hindu
Super Set:
Step ups
V-ups
Towel Ham curls
x40ea
x30sec ea
2x10ea
x75ea
June 4-8
June 11-15
June 18-22
June 25-29
3x15
3x20
3x25
3x25
3x8
3x8
3x10
3x10
3x8ea
3x10ea
3x10ea
3x10ea
3x10
3x10
3x10
3x10
3x8
3x8
3x10
3x10
3x
3x
3x
3x
8ea
8ea
8ea
8ea
8ea
8ea
8ea
8ea
8ea
8ea
8ea
8ea
3x8
3x8
3x8
3x8
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x
3x
3x
3x
10
10
10
10
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5
5
5
5
3x8ea
3x8ea
3x8ea
3x8ea
3x15
3x15
3x15
3x15
3x10
3x10
3x10
3x10
UND STRENGTH
Name:
Warm-up
Glute Bridge (table top position)
Strider Stretch
Toe Touch Progression
ABC's with your ankle
Exercise:
Monday
Super Set:
Squat
Push ups
Pair:
Lateral Lunge
Straight leg sit ups
Inverted Row
Wednesday
Lunge complex:
Forward
Lateral
Reverse
Pair:
Inverted Row
Towel Ham curls
V-ups
Friday
Push ups complex:
Elbows In
Staggered
Rotated
Hindu
Pair:
Step ups
Plank Holds
Towel Ham curls
Team: Distance/XC
Semester: Summer
Phase: 2 (body weight)
x40ea
x10ea
2x10ea
x1
July 2-6
July 9-13
July 16-20
July 23-27
4x25
4x25
3x30
3x30
4x10
4x10
3x15
3x15
4x10ea
4x10ea
4x10ea
4x10ea
3x15
3x15
3x15
3x15
3x10
3x10
3x10
3x10
4x
4x
4x
4x
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
3x12
3x12
3x12
3x12
3x15
3x15
3x20
3x20
3x25
3x25
3x25
3x25
3x
3x
3x
3x
10
10
10
10
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5
5
5
5
3x10ea
3x10ea
3x10ea
3x10ea
2x30sec ea
2x30sec ea
1x45sec ea
1x45sec ea
3x15
3x15
3x20
3x20
UND STRENGTH
Name:
Warm-up
Glute Bridge (lay on back and lift hips)
Side Lying Quad/hip flexor
Seated hip Int Rot
Lateral Ankle walks
Team: Distance/XC
Semester: Summer
Phase:3 (body weight)
Exercise:
Monday
Super Set:
Squat
Push ups
Pair:
Reverse Lunge
Straight leg sit ups
Inverted Row
Wednesday
Lunge complex:
Forward
Lateral
Reverse
Pair:
Push ups
Towel Ham curls
V-ups
Friday
Push ups complex:
Elbows In
Staggered
Rotated
Hindu
Pair:
Step ups
Plank Holds
Towel Ham curls
x40ea
x30sec ea
2x10ea
x100ea
July 30-August 3
August 6-10
August 13-17
3x35
3x45
3x50
3x15
4x15
4x15
3x15ea
3x15ea
3x15ea
3x20
3x20
3x20
3x12
3x12
3x12
4x
4x
4x
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
10ea
3x15
4x15
4x15
3x20
3x25
3x25
3x30
3x30
3x30
3x
3x
3x
10
10
10
5ea
5ea
5ea
5ea
5ea
5ea
5
5
5
4x10ea
4x10ea
4x10ea
1x1min ea
1x1min ea
1x1min ea
3x20
3x25
3x25