PURPLE
AB/Strength…
45 sec Front Plank on Elbows
8-15 Rep Hand Release Push-ups
1 min Glute Bridge
8 - 15 Rep Hand Release Push-ups
45 sec Front Plank on Elbows
8 - 15 Rep Hand Release Push-ups
1 min Glute Bridge
Stretch…
Kneeling Ankle X3 both legs
Pigeon Pose X3 both legs
Thanks for today…you are done! #Heckya
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GOLD
AB/Strength…
45 sec Side Plank (right)
Reverse Lunge X20 (10 per leg)
Deadbugs X20
25 to 50 Crunches or Sit-Ups
45 sec Side Plank (left)
Reverse Lunge X20 (10 per leg)
Deadbugs X20
25 to 50 Crunches or Sit-Ups
Stretch…
Couch Stretch
Scorpion Stretch
YOU ROCK…thanks for today! #BAM
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WILDCAT DAY
AB/Strength…
Pike Push-ups X 5 to 10 reps
Bird Dogs X 20
Pike Push-ups X 5 to 10 reps
Seated Leg Lifts
Pike Push-ups X 5 to 10 reps
Bird Dogs X 20
Stretch…
World’s Greatest Stretch
Frog Stretch
Have a GREAT Day! #yourule
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PRE/POST-MEET
World’s Greatest Stretch
Scorpion Stretch
Couch Stretch
Kneeling Ankle X3 both legs
Pigeon Pose X3 both legs
Frog Stretch
PRE - Share with a coach your goal for tomorrow’s race!
POST - Share a success or take away from yesterday’s race!