Saturday 11/21:  

• Core workout
• Planks- Standard -1 minute, 15 seconds, left side 45 seconds, right side 45 seconds
• Crunches(ers)- 2 sets of 30
• Superman- 60 seconds
• Push ups- 2 sets of 10-15
• Butt lifts (introduced in practice on Thursday)- 2 sets of 5
• Tricep dips 2 sets of 20
• 20-40 minutes of bounding OR 40 minute run
• Stretch

Sunday 11/22: On your own

• Rest
• Stretch

Monday 11/23: be ready to go in the blue locker room at 3PM

• Core
• Agility
• Bounding
• Run
• Stretch
• Disc

Tuesday 11/23: be ready to go in the blue locker room at 3PM

• Intervals/Long run or long bound (Extend your time or distance running)
• Core
• Stretch
• Soccer/Disc

Wednesday 11/24: On your own

• Core
• Planks- Standard -1 minute, 15 seconds, left side 45 seconds, right side 45 seconds
• Crunches(ers)- 2 sets of 30
• Superman- 60 seconds
• Push ups- 2 sets of 10-15
• Butt lifts (introduced in practice on Thursday)- 2 sets of 5
• Tricep dips 2 sets of 20
• Long run, long bound, intervals

Thursday 11/25:

• Off

Friday 11/26: On your own

• Core
• Hop
• 2x 60 hops forward and backward on each leg
• 2x 60 hops side to side on each leg
• 2x over 20 ft left leg leading
• 2x over 20 ft right leg leading
• 30 minute run at aggressive pace

Saturday 11/27: On your own

• Core workout
• Planks- Standard -1 minute, 30 seconds, left side 60 seconds, right side 60 seconds
• Crunches(ers)- 3 sets of 25
• Superman- 60 seconds
• Push ups- 2 sets of 12-17
• Butt lifts (introduced in practice on Thursday)- 2 sets of 6
• Tricep dips 2 sets of 25
• 30-45 minutes of bounding OR 45 minute run
• Stretch

Sunday 11/28: On your own

• Stretch
• Off