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PYLOS ROUTINE
1. Knee Huggers           5. High Knees
2. Pull Backs                 6. Butt Kickers 
3. Cradles                     7. Grape Vines (Left Leg)
4. Scoops                     8. Grape Vines (Right leg)

​

AB ROUTINE "A"
1.  Heel Touch Crunches                     (1min)
2.  Side Heel Touches                        (1min)
3.  Regular Plank                               (1min)
4.  Straight Leg Lifts                          (1min)
5.  Mummies                                     (1min)
6.  Bicycle Crunches                           (1min)
​
                                                      Total Time = 6min 
​
STRETCHING ROUTINE
1. Standing Lean (Right, Left, Middle)    6. Knee Huggers (Right, Left)
2. Legs Crossing Lean (Right, Left)        7. Dead Flamingo (Right, Left)
3. Flamingo (Right, Left)                      8. Calf Stretch (Right, Left) 
4. Sitting L Stretch (Right, Left)             9. Rippers (Right, Left)
5. Butterfly


​AB ROUTINE "B"
1.  "V" Sits - Runners                    (30sec)
2.  Supermans                              (1min)
3.  "V"Sits - Flutter Kicks               (30sec)
4.  Reverse Plank                          (1min)
5.  "V"Sits - Scissor Kicks               (30sec)
6.  Bent-Arm Side Plank                 (45sec each)
7.  Side-winder Sit-Ups                   (1min)
​
​                                                   Total Time = 6min
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STRENGTH ROUTINE "A" 
1.  Forward Lunges (Alternating)              (1min 30sec)
2.  Single Leg Bridges (Left, then Right)    (45sec each)
3.  Straight Leg Clams (Left, then Right)   (30sec each)

4.  Calf Raises (Left, the Right)                (30sec each)
5.  Hip Dips  (Left, the Right)                   (30sec each)

                                                      Total Time = 6min 
​​

WEIGHT TRAINING "A"
​
1.  Push-ups                                               (30-45sec)
2.  Bodyweight Squats                                 (60sec)
3.  Push-ups                                               (30-45sec)
4.  Bodyweight Squats                                 (60sec)

5.  Push-ups                                               (30-45sec)
6.  Bodyweight Squats                                 (60sec)                                        
                                                       Total Time = 5-6min
​
MID-DISTANCE - UPPER BODY WEIGHT ROUTINE
STRENGTH ROUTINE "B" 
1.  Forward Lunges (Alternating)                   (1min 30sec)
​2.  Single Leg Bridges (Left, then Right)         (45sec each)

​3.  Donkey Kicks (Left, then Right)                (45sec each)

3.  Face Down Leg Raises (Left, the Right)     (30sec each)
3.  Shallow Knee Bend (Left, the Right)         (30sec each)

                                                         Total Time = 6min ​30sec

​
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WEIGHT TRAINING "B"

1.  Squats                                         (3 x 5rep)
2.  Bench Press                                  (3 x 5rep)
3.  Cleans                                          (3 x 5rep)
​
​                                                       
                                                    Total Time = 10-15min
​

FORM DRILLS
1. "A" Walks                                                     (30sec)
2. "A" Skips                                                      (1min)
3. Bound Ups (Uphill)                                        (1min 30sec)
4. Pacers "A" (High Knees 180 step per min)        (1min)
​5. Pacers "B" (Butt Kickers 180 step per min)       (1min)​
​6. Ground Runners (Arm Swings 180 per min)      (1min)
​​ 
                                                                       Total Time = 6min

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