Thursday's Crane Center Workout at 10:00 AM

12/19/2017

Coach McKee

Blue Day (Ride pick-up at the Crane Center on blue day.)

Warm-Up: Finished by 4:00

2 laps "gossip" jog

2 x 25 meters side arm skips

2 x 25 meters high knee carioca face visitors side

2 x 25 meters high knee carioca face home side

2 x 20 front-back leg swings, each leg

2 x 20 side-side leg swings, each leg

2 x 10 inch worm push-ups

2 x 30 flutter kicks (L / R = 1)

2 x hurdles walk overs with overhead med ball

Strides: 4 x 40 acceleration build-ups

Workout: Finished by 4:40 (Crane Center days must finish workout 10 minutes earlier!

Strength: Finished by 4:55

Crane Center weights:

2 x 12 perfect slow front squats alternating with 2 x 6 box jumps

2 x 12 bench press alternating with 2 x 6 med ball bench punch

2 x 12 banded pull-ups alternating with 2 x 6 med ball slams

Daily Core: Corkscrew (4 sets of 20 reps)

Cool-down: Finished by 5:15

Stretching: (3 x 10 count)

calf and achilles, shoulder pull and side neck, chicken wing, butterfly,

modified hurdler (hurdler for P's), pretzel stretch, knee pulls, alphabet, water pump

Hutchison Track & Field Weight Training

		Alternating		Alternating		Alternating
		Squats (2 x 12)	Bx Jumps (2 x 6)	BP ( 2 x 12)	MB BP Throw & Catch (2 x 6)	Banded Pull-ups (2 x 12)	MB Slams (2 x 6)
		Weight	Height	Weight	Weight	Band(s)	Weight
Areeba
Morgan
Grace
Hannah
Millie
Susan
Anna
Anna Kate
Ally
Caroline
Betty
Nora
Micah
Lilly
Zoie

Squats (front) - Use the sting ray support device, feet flat, toes up, heels always on the ground, ears travel straight up & down - no
	forward lean, knees track through the center line of foot, record weight
Box Jumps - start from a standing start, land flat footed and stable on top of the box, step back down off the box, record box
	height
Bench Press - lower the bar to touch the chest then press the bar straight up, always use a spotter, record weight
Medicine Ball Bench Press Throw & Catch - lying on your back on the bench, punch the med ball straight up and catch it
	when it drops, record weight
Banded Pull-ups - either palms up or down is okay - you can alternate on sets, get a full range of motion - go all the way down,
	record your bands
Medicine Ball Slams - keep your core tight and don't bend at the waist, from overhead slam the ball down using only the arms,
	record weight
With all exercises using a bar, make sure your shoulders are in the center or hands are equally balanced.