CROSS COUNTRY AUXILLARY WORKOUTS

         THESE CIRCUITS ARE AUXILLARY WORKOUTS THAT WILL BE USED TO COMPLEMENT YOUR RUNNING WORKOUS. THEY ARE TO HELP INCREASE YOUR STRENGTH AND FITNESS AND PREVENT INJURY. THEY ARE NOT TO BE DONE INSTEAD OF YOUR RUNNING WORKOUTS BUT IN CONJUNCTION WITH THEM TO MAKE YOU ABETTER AND MORE WELL ROUNDED RUNNER AND ATHLETE.

EXERCISE POSITIONS

1. UPRIGHT- STANDING WITH HANDS AT YOUR SIDE
2. SITTING- SITTING DOWN WITH LEGS EXTENDEED
3. FRONT LYING- LYING ON YOUR SIDE
4. BACK LYING- LYIND ON YOUR BACK
5. SIDE SUPPORTED- LYING ON YOUR SIDE SOPPORTED ON ELBOW FOREARM, AND SIDE OF FOOT

CORE CIRCUIT

      THESE EXERCISES WILL INCREASE YOUR CORE STRENGTH. THIS WLL KEEP YOU STABLE WHILE RUNNING AND PREVENT MANY INJURIES THAT COME FROM HAVING A WEAK CORE .

THIS CIRCUI CAN BE DONE EVERY DAY BUT YOU SHOLD TRY TO DO IT AT LEAST 3-4 TIMES A WEEK AFTER YOUR RUNS.

1.      SIT UP – IN A BACK LYING POSITION WITH KNEES UP AND FEET ON 

THE FLOOR CURL YOUR BODY UP UNTIL YOU REACH A SITTING POSITION RETURN TO BEGINNING POSITION. REPEAT 15 – 50 TIMES

2.      SINGLE LEG SLIDE – BACK LYING POSITION- PULL YOUR RIGHT KNEE  

TO YOUR CHEST KEEPING THE LEFT LEG STRAIGHT. RETUR TO STARTING POSITION AND REPEAT WITH LEFT LEG. REPEAT 10 – 25 TIMES WITH EACH LEG

3.      SUPER MAN – FRONT LYING POSITION- RAISE YOUR LEGS AND ARMS OFF THE GROUND HOLD FOR A COUNT OF 5. REPEAT 10 – 25 TIMES

4.      DOUBLE LEG SLIDE – SAME AS SINGLE LEG SLIDE ONLY DO BOTH LEGS AT  THE SAME TIME

5.      COBRA- FRONT LYING POSITION – RAISE UPPER BODY OFF THE GROND KEEPING YOUR FEET AND LEGS ON THE GROUND. HOLD FOR THE COUNT OF 5. REPEAT 10 – 25 TIMES

6.      SIDE LEG RAISE- LYING ON YOUR SIDE, RAISE ONE LEG SLOWLY AS HIGH AS YOU CAN RETURN TO STARTING POSITION SLOWLY. REPEAT 10 – 25 TIMES THEN DO OTHER SIDE.

7.      UP AND BACKS-FACING THE FLOOR WITH HANDS, KNEES, AND TOES ON FLOOR , STRAIGHTE RIGHT LEG OUT AND UO TO THE REAR AS HIGH AS POSSIBLE. HOLD FOR THE COUNT OF 3 RETUN TO STARTING POSITION. REPEAT 10 – 25 TIME WITH EACH LEG.

8.      FIRE HYDRANT – IN SAME STARTING POSITION AS THE UP AND BACK, RAISE BENT LEG UP TO THE SIDE AS HIGH AS POSIBLE, HOLD FOR COUNT OF 3 AND LOWER SLOWLY. REPEAt 10 – 25 IMES ON EACH SIDE.

9.      LYING LEG CIRCLES- BACK LYING POSITION—RAISE BOTH LEGS STRAIGHT UP WITH BACK IN CONTACT WITH THE GROUN. LOWER TO THE SIDE, ROTATE OUT TO THE FRONT AND OVER TO THE OTHER SIDE WITH OUT TOUCHING THE GROUND .REPEAT 10 TIMES ONE WAY AND 10 THE OTHER.. WORK UP TO 25 EACH WAY.

10.   SWEDISH ABS (PLANK) – SUPORTED ON ELBOWS AND TOES WITH YOUR BACK STRAIGHT AND HEAD UP HOLD THIS POSITION FOR 45 SEC. TO 3 MIN. DEPENDING ON YOUR STRENGTH LEVEL.  

11.  SIDE PLANK – SUPORT YOURSELF ON ONE ELBOW AND FACE TO THE SIDE. BODY SHOULD BE RIDGID. HOLD THIS POSITION FOR 45 SEC. -3 MIN DEPENDING ON YOUR STRENGTH LEVEL. REPEAT TO OTHER SIDE

STRENGTH CIRCUIT

  THESE EXERCISES WILL BUILD OVER ALL MUSCLE STRENGTH AND TONE. THIS WILL ALLOW YOU TO WORK HARDER AND RECUPERATE FROM YOUR WORKOUTS AS WELLAS PREVENT INJURIES THAT COME FROM MUSCLE IMBALANCES AND UNEQUAL STRENGTH OF THE MUSCLE GROUPS USED IN RUNNING. YOU SHOULD DO THIS CIRCUIT 3 TIMES A WEEK. USUALY ON A LONG RUN DAY.

1.        SQUATS – STANDING POSITION WITH HANDS ON HIPS. BEND YOUR KNEES AND LOWER YOUR BUTT UNTIL THE BACK OF YOUR THIGHS ARE PARALLEL TO THE FLOOR. RETURN TO THE STARTING POSITION. REPEAT 25 – 100 TIMES DEPENDING ON YOUR STRENGTH

2.        WALKING LUNGES – STANDING POSITION HANDS ON HIPS WALK FORWARD LOWERING REAR KNEE TO THE GROUND . BE SURE YOUR FRNT LOWER LEG STAYS STRAIGHT AND THE KNEE ON THAT LEG NEVER GOES PAST THE LINE OF THE ANKLE. STAND UP AND REPEAT ON THE OTHER LEG MOVING FORWARD. REPEAT 20 TIMES. DO 1 – 3 SETS DEPENDING ON FITNESS LEVEL

3.        PUSH UPS – EITHER IN REGULAR OR MODIFIED PUSUP POSITION- LOWER RIGID BODY TO THE FLOOR AND PUSH UP BACK TO STARTING POSITION. REPEAT 10 – 100 TIMES DEPENDING ON YOUR STRENGTH LEVEL

4.        MOUNTAIN CLIMBERS- IN A PUSH UP POSITION BRING YOUR RIGHT FOOT FORWARD WITH KNEE BENT AND PLANT YOUR FOOT OUTSIDE OF YOU RIGHT HAND. RETURN TO STARTING POSITION AND REPEAT WITH OTHER FOOT . DO 15 – 50 REPS ON EACH LEG DEPENDING ON YOUR FITNESS LEVEL.

5.        ROCKET JUMPS – FROM A STANDING POSITION LOWER YOUR BUTT TO A SQUAT POSITION AND EXPLOSIVELY JUMP AS HIGH AS YOU CAN. RETURN TO STARTING POSITION. REPEAT 10 – 25 TIMES DEPENDING ON YOUR FITNESS LEVEL

6.        SIDE LUNGES – STANDING POSITION HANDS ON HIPS – STEP OUT WIDE TO THE RIGHT AND LOWER YOUR BUTT KEEPING YOUR BACK STRAIGHT. RETUN TO THE STARTING POSITION AND REPEAT TO THE OTHER SIDE. DO 10 – 25 REPS TO EACH SIDE DEPENDING ON FITNESS LEVEL.

7.        BURPEES- STANDING POSITION – SQUAT DOWN AND PLACE YOUR HANDS ON THE GROND, KICK FEET BACK INTO A PUSHUP POSITION, RETURN TO SQUAT POSITON AND JUMP UP TO AS HIGH AS POSIBLE AND RETURN TO THE STARTING POSITION. REPEAT 15 TO 50 TIMES DEPENDING ON YOUR FITNESS LEVELS.

8.        TOE TOUCH AND JUMP – STANDIND POSITION – KEEPING LEGS STRAIGHT  TOCH THE GROUD WITH YOUR PALMS AND JUMP UP AND RETURN TO STARTING POSITION. REPEAT 25 – 50 TIMES DEPENDING ON YOUR FITNESS LEVEL.

9.        PLIA SQUAT – STANDING POSITION WITH HANDS HELD OUT TO THE SIDE FOR BALANCE, TOES POINTED STRAIGHT OUT TO THE SIDE WITH HEELS CLOSE TOGETHER. LWER YOU BUTT DOWN UNTIL LEGS ARE BENT AT A 60 DEGREE ANGLE WHILE KEEPING YOUR BACK STRAIGHT AND HEAD UP RETURN TO THE STARTING POSITION AND REAPEAT 10 – 25 TMES DEPENDING ON YOUR FITNESS LEVEL.

10.     INCH WORM – IN A STANDING POSITION BEND DOWN AND PUT YOUR PALMS ON THE GROUND KEEPING YOUR LEGS STRAIGHT. WALKYOUR HANDS OUT UNTIL YOU ARE IN A PUSHUP POSITION. THEN WALK THEM BACK TO YOUR FEET AND STAND UP. REPEAT 10 – 25 TIMES DEPENDING ON YOU FITNESS LEVEL.

PLYOMETRICS

 PLOMETRICKS BUILD GREAT STRENGTH AND PWER THAT IS NEED WHEN YOU NEED TO EXPLODE PAST AN OPPONENT. THEY ARE BENEFICIAL IN ALL SPORTS AND ATHLETIC ACTIVITIES. THEY BUILD A TREMENDOUS RESERVE OF POWER THAT COMES IN HANDY WHEN YOU ARE KICKING FOR THE FINISH LINE. THESE EXERCISE SHOULD BE DONE 2 TIMES A WEEK AFTER YOUR WORKOUT.

1.        HOP IN PLACE – STANDING POSITION – HOP ON ONE LEG IN PLACE GETTING AS HIGH AS POSIBLE ON EACH HOP. REPEAT 10 – 25 TIMES ON EACH LEG

2.        TUCK JUMPS – STANDING POSITION- JUMP AS HIGH AS POSIBLE AND BRING YOUR KNEES TO YOUR CHEST AND HUG THEM RETURN TO STANDING POSITION. REPEAT 10 TO 25 TIMES

3.        BOUNDS – THIS LOOKS LIKE YOU ARE RUNNING HIGH IN THE AIR. START BY TAKING A STEP THEN JUMP UP HIGH AND LONG HOLDING  YOURLEAD LEG PARALELL TO THE GROUND AND YOUR TRAIL LEG BACK AS LONAS POSSIBLE. LAND ON YOUR LEAD FOOT AND PUSH OFF BOUNDING ONTO THE OTHER LEG. REPEAT FOR TEN FOOT STRIKES AND INCREASE UP TO 25 METERS AS YOU BE COME MORE FIT.

4.        LEFT- LEFT- RIGHT –STANDING START POSITION – STARTING ON YOUR LEFT FOOT HOP ONTO YOUR LEFT FOOT , HOP TO YOU LEFT FOOT AGAIN AND THAN TO YOUR RIGHT. FROM HERE HOP TO YOUR RIGHT FOOT, HOP TO YOUR RIGHT FOOT AND THN TO YOU LEFT. KEEP REPEATING THIS SEQUENCE UNTIL YOU HAVE DONE 5( L-L- R, R-R-L ) SEQENCES.

5.        FROG HOPS – STANDING STARTING POSITION- SQUAT DOWN AND DO A STANDING LONG JUMP. GO AS FAR AS YOU CAN . REPEAT DOWN THE FIELD FOR 10 CONTINUOUS JUMPS.