Cross Country Strength & Mobility
Strength and Mobility (SaM) should be done every day in addition to the running and core workouts. For the SaM workouts, start on White Level (Phase 1). After 3-4 weeks, athletes can progress to Blue Level (Phase 2). If an athlete is struggling with the workouts on White Level, they should remain on White Level until they feel strong and confident enough to progress to further levels. Athletes should feel strong and confidient before proceeding to the next level. Returning athletes should do White Level and Blue Level for 1 to 2 weeks before advancing to the next level.
Easy Day Workouts are done after \easy workouts and Hard Day Workouts are done after hard workouts.
Easy Day Workouts are done after \easy workouts and Hard Day Workouts are done after hard workouts.
WHITE LEVEL (PHASE 1)
WHITE EASY DAY
BIG 5 1. 5 push-ups, followed by 5 body squats 2. 4 push-ups, followed by 4 body squats 3. Repeat 3/3 (3 push-ups, 3 squats), 2/2, 1/1 SAM 1. Prone Plank x 10 seconds 2. Side Plank x 10 seconds 3. Prone Plank x 10 seconds 4. Side Plant x 10 seconds (other side) 5. Double Hip Bridge x 6 6. Clams x 6 7. Reverse Clams x 6 8. Reverse Air Clams x 6 9. Lateral Leg Raise x 5 (Toes in, neutral, and toes out) 10. Donkey Kicks x 8 11. Donkey Whips x 8 12. Fire Hydrants x 8 13. Knee Circles Forward x 8 14. Knee Circles Backward x 8 15. Cat - Cow x 5 |
WHITE HARD DAY
LUNGE MATRIX 1. Forward Lunge x 10 (5 each side) 2. Forward Lunge with twist x 10 (5 each side) 3. Side Lunge x 10 (5 each side) 4. Back and to the Side Lunge x 10 (5 each side) 5. Backward Lunge x 10 (5 each side) REPEAT WHITE EASY DAY SAM BAREFOOD #1 ROUTINE 1. Forward walk 2. Backward walk 3. Toes in walk 4. Toes out walk 5. Outside of foot walk 6. Inside of foot walk 7. Toe walk 8. Heel walk VIDEO OF EXERCISES: |
BLUE LEVEL (PHASE 2)
BLUE EASY DAY
MEGA ABS Do each exercise fo 30 seconds, no breaks. Do this as a team before going on a run
2 x Big 5 SAM 1. Good Mornings 2. Clams x 8 3. Reverse Clams x 8 4. Reverse Air Clams x 8 5. Lateral Leg Raise x 8 (toes in, neutral, and toes out) 6. Donkey Kicks x 8 7. Donkey Whips x 8 8. Fire Hydrants x 8 9. Knee Circles Forward x 8 10. Knee Circles Backward x 8 11. Lower Body Crawl x 10 12. Iron Cross x 10 13. Australian Crawl x 10 14. Iron Cross x 10 15. Groiners x 20 16. Cat-Cow x 5 cycles |
BLUE HARD DAY LOWER BODY CIRCUIT 1. Wide Outs x 10 2. Mountain Climbers - Singles In x 10 3. Wave Lunge x 10 4. Mountain Climbers - Singles Out x 10 5. Speed Skaters x 10 6. Forward Lunge x 10 (5 each side) 7. Forward Lunge with Twist x 10 (5 each side) 8. Side Lunge x 10 (5 each side) 9. Back and to the Side Lunge x 10 (5 each side) 10. Backward Lunge x 10 (5 each side) BLUE PLANK CORE 1. Prone Plank x 20 seconds 2. Side Plank x 20 seconds (each side) 3. Supine Plank x 10 seconds SAM 1. Bird Dog x 5 2. Single Leg Bridge x 6 3. Clams x 8 4. Reverse Clams x 8 5. Reverse Air Clams x 8 6. Lateral Leg Raise x 8 (toes in, neutral, and toes out) 7. Donkey Kicks x 8 8. Donkey Whips x 8 9. Fire Hydrants x 8 10. Knee Circles Forward x 8 11. Knee Circles Backward x 8 12. Iron Cross x 10 13. Groiners x 20 14. Irong Cross x 10 15. Cat-Cow x 5 cycles VIDEO OF EXERCISES: |
GOLD LEVEL (PHASE 3)
GOLD EASY DAY
MEGA ABS Do this as a team before going on a run 2 x Big 5 LUNGE MATRIX SAM 1. Good Mornings 2. Squat with Arm Extensions x 10 3. Double Hip Bridge x 10 4. Clams x 8 (Normal, Reverse, Reverse Air) 5. Lateral Leg Raise x 8 (toes in, neutral, and toes out) 6. Leg Extensions: Forward and Back x 5 (forward, back = 1 rep) 7. Leg Extensions at 45 degrees: Forward and Back x 5 (forward, back = 1 rep) 8. Fire Hydrants x 8 9. Knee Circles Forward x 8 10. Knee Circles Backward x 8 11. Iron Cross x 10 12. Knee to Chest Extension x 5 13. Leg Raise to 90 degrees with Bent Knee x 5 14. Groiners x 20 15. Bent Knee Leg Extension x 5 16. In and Out Leg Extension with Bent Knee x 5 17. Y Pullover x 5 18. Straight Pullover x 5 VIDEO OF EXERCISES: |
GOLD HARD DAY
BANDS (do 3 sets) 1. A March x 10 2. Forward, side, back x 10 3. Side-walk squats x 10 (band at knee) LOWER BODY CIRCUIT 1. Forward Lunge x 10 (5 each side) 2. Forward Lunge with Twist x 10 (5 each side) 3. Side Lunge x 10 (5 each side) 4. Back and to the Side Lunge x 10 (5 each side) 5. Backward Lunge x 10 (5 each side) GOLD PLANK CORE 1. Prone Plank x 30 seconds 2. Side Plank x 20 seconds (each side) 3. Supine Plank x 20 seconds 4. Plank with Arm Extension x 5 5. Side Plank with Arm Rotation x 5 6. Supine Plank with Alternate Leg Lifts x 5 7. Plank Forward and Back x 10 8. V-Sit Alternating Bent Knee x 5 SAM 1. Bird Dogs x 5 2. Clams x 8 (Normal, Reverse, Reverse Air) 3. Lateral Leg Raise x 8 (toes in, neutral, and toes out) 4. Inch Worms with Push-ups x 5 5. Bird Dog - Side Extension x 5 each side 6. Single Leg Hip Bridge x 10 each leg 7. Bridge with Heel Walks x 2 8. Iron Cross x 10 9. Knee to Chest Extension x 5 each leg 11. Groiners x 20 12. Fire Hydrants 13. Bent Knee Leg Extension x 5 14. Log Rolls 15. Y Pullover x 5 16. Straight Pullover x 5 BAREFOOT #1 ROUTINE See White hard day but do for 10 meters BAREFOOT #3 ROUTINE 1. Straight leg, spell alphabet 2. Toe grab - pull forward with toes and move forward x 10 3. Squatting calf raises - in 90 degree squat position, the raise heels x 5 4. Side foot calf raises - L/R, on lateral side of foot x 5 each foot 5. Everted to squat - toes pointed out, on toes, squat x 5 6. Toe Lunge Walk - lunge while staying on toes x 5 meters |