WORKOUT 1
1.
PLANK OR PLANK MARCH
1 MIN
2.
SIDE PLANK REACH
1 MIN
3.
SUPERMAN
1MIN
4.
MOUNTAIN CLIMBER
1 MIN
5.
PILATES PUSH UP
10 REPS
6.
REVERSE PLANK
1 MIN
WORKOUT 2
1.
PLANK 1 MIN
9.
REVERSE FLUTTER 45SEC
2.
DEAD BUG 45 SEC
10.
ALT. ARM LEGPLANKUPS
3.
V UPS 1 MIN
4.
STRAIGHT L&EG RAISE 45 SEC
5.
HIP THRUSTS 45 SEC
6.
BACK PLANK 1 MIN
7. FIRE
HYDRANT 45SEC
8.
ROMANIAN DEAD LIFT 45 SEC
WORKOUT 3
1.
SAW - 10 REPS EA.
SIDE
2.
ROLL UPS
- 15 REPS
3.
SINGLE LEG STRETCH -
10 REPS EA. SIDE
4.
PILATES PUSHUPS
- 10 REPS
5.
PLANK WITH LEG RAISE
- 10 REPS EA. SIDE
6.
REVERSE PLANK WITH LEG LIFT
- 10 REPS EA. SIDE
Monday: Half Mile Jog and Warmup
Pyometrics: 3 sets of
10 Touches
Standing Long Jump, 1leg hops,
ce SkaterR-R-L L-L-R, Ice
Skaters, Single Leg
Bounds
Sprint work: 3 Sets of 4x 100m runs with 5 min.rest between runs and 810-
Min between sets
Tuesday: Strength Work
If access to weights: 3 sets of 10
each exercise
Squats, Lunges, Jump Squats with dumbbells, step ups with
weight, Cleans 3x6 , Bench Press, Core Work
1mile run
Wednesday: Half Mile Jog and Warmup
6x80-100m hills with 4-5 Min rest between
Approach Runs ( Get Steps and Measure Them)
In place jumps, 3x10 each. Squat Jumps, Split Jumps, Star Jumps, Split
Jumps, Lateral Hops
Lateral Squat Jumps
Half Mile Cool Down
Thursday: Strength Work
If access to weights:
Front Squats 3x10, Pulls 3x6, Leg Curls, Reverse Lunges
3x10, Triceps 3x10, Core work
1 mile run
Friday : Warm Ups
3x800m with @ 3:00- 3:20 pace 8 min rest between
5x100m strides with walk back rest
Saturday: Repeat Wednesday
Rest
If no access to weights. Do strength circuit Posted on
coltstrack.com
Push Ups – 30
SIDE CRUNCHES – 30 EACH SIDE
MOUNTAIN CLIMBERS – 30
SUPERMAN -20
PLANK – 1 MIN
SQUAT THRUSTS -30
6-90S- 15
PUSHUPS -30
LUNGES -30
SQUAT JUMPS – 30
MERMAIDS – 30
BURPEES – 30
SPLIT JUMPS - 30