Core/Arms/Abs
ALL XC athletes will end their daily workout/activities with “Core/Abs/Arms”. These sessions are coach guided & is considered their practice “Check Out” for the day. (sessions are not optional & all athletes need to complete) Which coach does an athletes work with? ANY coach!! All coaches are well aware and knowledgable of daily plan and ready to work with any mix of athletes as they trickle back into our main practice site. The moves within this daily ritual are explained below (with video) if you would like to learn more, but the coaches are there to help guide. “Core/Abs/Arms” is a great way to not only cool the body down, but a nice calm time to chat with other athletes & the coaching staff.
PURPLE
AB/Strength…
45 sec Front Plank on Elbows
*Note Green = Video link for each move
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
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
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
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!
