Summer Workouts: Restart-Week 1

Monday, July 7th: Meet at the Band Center 7pm

 - Warm up run around the stadium - 10 minutes

 - Dynamic warmup/stretches

3-4 rotations each:

  - Long Heismans - 20

  - One Leg Dip Squats from the planters - 10 each leg

  - 10 'box' jumps

  - 20 T-push ups

  - 30 V-sits

  - 10 lumberjacks 

Cool down/stretches

Wednesday, July 9th:  Meet at the Band Center at 7pm (we may carpool to JO track)

  - Warm up run a - 10 minutes

  - Dynamic stretching

  - Fartlick (4 laps) - Total 1 mile

  - 2 Striders (200m)

  - Ab Ripper (p90x)

Friday, July 11th: 

    Nothing planned, get out and do something active!!

Saturday, July 12th: CHALLENGE #1  Meet at stadium at Noon

  - Challenge #1 will sand volleyball

Sunday, July 13th: Meet at Fred Beekman Park at 11am

  - We can also meet at the stadium and carpool if that would make things easier, but this will be laps around the track with arms/abs in between laps 

Summer Workouts: Week 4

Monday, June 16th: Nothing

GO USA!!!!

Wednesday, June 17th:  Meet at the Band Center at 7pm (we may carpool to JO track)

  - Warm up run a - 10 minutes

  - Dynamic stretching

  - Fartlick - Total 1 mile

  - 2 Striders

Friday, 18th:  Meet at Band Center at 7pm

    - Warm up run around the stadium - 10 minutes

  - Dynamic stretching

  - 3 rounds through, 10 reps each

- single leg push ups

- crunches

- supine push ups

- reverse crunches

- tricep push-ups

- oblique crunches

- squats (dumbbells)

- dead lifts (dumbbells)

- alternating lunges

- leg raise with toe touch

- sumo squat with leg kick

Saturday, June 19th: CHALLENGE #2  Meet at stadium at Noon

  - Challenge #2 will sand volleyball

Sunday, June 20th: Meet at Fred Beekman Park at 11am

  - We can also meet at the stadium and carpool if that would make things easier, but this will be laps around the track with arms/abs in between laps. 

Summer Workouts 2014: Week 3

Monday, June 9th: Meet at the Band Center at 7pm

  - Warm up run around the stadium  

  - Dynamic warmup

  - 2 times through workout (1 min rest in between rounds)

- 15 prisoner squats

- 6 elevated push-ups

- 8 prisoner diagonal lunges

- 30 jumping jacks

- 6 jump squats (extenders)

- 10 spiderman climbers

- 8 lateral jumps

- 12 spiderman push-ups

- 10 extenders

- 10 cross body mountain climbers

  - cool down and stretch

Wednesday, June 11th:  Meet at the Band Center at 7pm (we may carpool to JO track)

  - Warm up run a - 10 minutes

  - Dynamic stretching

  - Fartlick - Total 1 mile

  - 2 Striders

Friday, 5th:  Meet ?

  - Once band starts this will be our rest day, so if we all want to do something fun thats okay too.

Saturday, June 6th: CHALLENGE #2  Meet at stadium at Noon

  - Challenge #2 will sand volleyball

Summer Workouts 2014: Week 2

Sunday, June 1st:  Meet at Lane & High (outside of Bdubs) at 11am

  - Run Walhalla. The entire loop is 4 miles, but we can just run 3 and walk the last one back to campus. This route is beautiful and accorfing to Pam there are two baby owls on the trail as well! Here is a link of the route for those interested. https://secure-nikeplus.nike.com/plus/places/#/Create/40.019777489573535/-83.00703599857759/15

Monday, June 2nd: Meet at the Band Center at 7pm

  - Warm up run around the stadium  

  - Dynamic warmup

  - 2 times through workout (1 min rest in between rounds)

- 15 prisoner squats

- 6 elevated push-ups

- 8 prisoner diagonal lunges

- 30 jumping jacks

- 6 jump squats (extenders)

- 10 spiderman climbers

- 8 lateral jumps

- 12 spiderman push-ups

- 10 extenders

- 10 cross body mountain climbers

  - cool down and stretch

Wednesday, 4th:  Meet at the Band Center at 7pm

  - Warm up run around the stadium - 10 minutes

  - Dynamic stretching

  - 3 rounds through, 10 reps each

- single leg push ups

- crunches

- supine push ups

- reverse crunches

- tricep push-ups

- oblique crunches

- squats (dumbbells)

- dead lifts (dumbbells)

- alternating lunges

- leg raise with toe touch

- sumo squat with leg kick

Friday, 5th:  Meet ?

  - Once band starts this will be our rest day, so if we all want to do something fun thats okay too.

Saturday, June 6th: CHALLENGE #2  Meet at stadium at Noon

  - Challenge #2 will sand volleyball

Summer Workouts 2014: WEEK 1

Sunday, May 25th:  Meet at Band Center at 11am

GOAL: 2 times through (3 if feeling alright)

  - Run a mile loop (2 laps around stadium or loop around the RPAC)

  - 10 push-ups

  - 20 air-squats

Monday, May 26th (Memorial Day):  Meet at the Band Center at 7pm

  - Warm up run around the stadium - 10 minutes

  - Switch heel kicks for 2 minutes

  - Log Jumps side to side for 2 minutes

3 rotations each:

  - Long Heismans - 20

  - One Leg Dip Squats from the planters - 10 each leg

  - 10 'box' jumps

  - 20 T-push ups

  - 30 V-sits

  - 10 lumberjacks 

Wednesday, May 28th:  Meet at the Tuttle Park Parking Lot at 7pm

  - Warm up run - 10 minutes

  - Dynamic stretching through the entire thing from this video

  - Bursts (10, 15, 20, 25, 20, 15, 10 sec) 

  - 1 min jog in between

  - 20 push ups

  - 20 reverse push ups

  - lunges up an incline

Friday, May 29th:  Meet out the RPAC at 7:30

  -Don’t have this set up yet (if at all). This can be a free day or we can meet up and play volleyball or frisbee or something. We can discuss more in the comments or on Wednesday!

Saturday, May 30th: CHALLENGE #1  Meet at stadium at Noon

   - Challenge #1 will be a stadium stair challenge, as a gauge to see how far we have come by the last challenge which will also be stadium stairs.  

2014 Summer Workouts Layout

A new schedule will be posted each week and after the first week if anyone would like to see something specific on here let me know and I will work it in to the next weeks workouts. I am waiting to hear back about group fitness classes on Friday nights like we did two summers ago. YOU DO NOT HAVE TO HAVE AN RPAC MEMBERSHIP TO PARTICIPATE. The class will change every week to give us some variety to our workouts. Keep in mind that thee workouts are in addition to band on Tuesday's and Thursday's and if you are experiencing any type of injury, please take the day off and heal so as not to make it worse. This is designed to build endurance to get everyone through tryouts. I will also be posting articles and nutrition facts for anyone who is interested in making even more of the workouts. The layout for each week will be as follows:

Sunday: Meet at the Band Center/Fred Beekman at 11am
 - Sunday Runday! Running will be either mile loops with arms in between each lap (Fred Beekman has a little playground that works perfectly for this), or longer runs as we get further along in the summer and of course abs!!

Monday: Meet at the Band Center at 7pm 

  - I'm going to try to see if we can do this in the trumpet room or something if not we may do it outside the    band center or run to the practice field.

     - Warm up run around the stadium 

     - Dynamic stretching

     - Some kind of circuit/tabata workout. We may do a couple videos from P90x and insanity

Wednesday: Meet at Tuttle Park (right behind Panera)/Jesse Owens Memorial Track at 7pm

  - This will be speed work with abs at the end. The track is usually open during the school year ( I have no idea about summer), if it is we can meet at the band center and carpool over or just meet over there to do some sprint workouts!

     - Warm up run - 10 minutes

     - Dynamic stretching 

     - speed work or sprints

     - abs at the end of the workout 

Friday: Meet at RPAC at 7:30pm

   - Again still waiting to completely figure this out, but I will try to schedule it around 7-7:30. The classes usually last an hour (some are 45 minutes) so you will all still have time to go out after the class is over!

Saturday: Meet at the Band Center at 11am

   - Saturday's will either be challenges or something fun. The first and the last week we will probably do stadium stairs as a way to track how far everyone has progressed through the course of the summer. The other weeks will mostly be some type of sport (basketball, sand volleyball, frisbee, football, soccer, etc.).