Century Knights Track & Field
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B-Day Workouts

Persistence can change failure into extraordinary achievement.

853 (Hold for 8 count, 5-reps - repeat three times consecutively without a rest)
  • Lunge Series – Forward Hip Flexsion (10L/10R), Overhead plate Lunge (10L/10R), Hop hop (10)
  • Good Mornings (853), Standing Pelvic Tilt (10x10sec), Inch worm to extended plank (10 x 5 sec hold)
  • Tri-Superset (7s / 6s) Extension, Overhead Extension, Kickbacks / Single Arm Press to Scissor Jump (5L/5R)
  • Calves
          1min Elliptical
           50 Donkey Calve Raises (10 full range, 10 recovery, 10full, 10rec, 10full),
           Toe Pulls (853)
  • Body Pulls Rings (853), Ring Dips (853)
  • Glute/Ham Fall 10 / Glute / Ham Pull 10
  • Butt-Bands (8 x 5sec, L/R), B-bands (8 x 5sec, L/R) - Sprinters / Mid Distance Only
  • Resistant Squat Jammer Press - Throwers / Jumpers Only
  • Swiss Ball – 10, Pikes w/Push-Up, Kneeling ab Roll out 10, Ring Push-up w/Punches 10
  • Power Step-up to Knee Drive 10 L/R, Single Leg Squats/Swiss Ball (853)
  • Vertimaxx (30sec on / 15sec rest)
            Full Squat Jump (0 ropes)
            Single Leg Jumps (1 rope, L/R)
            Pogo hops (1 rope)
            Full Squat Jump (2 ropes)
            Full Squat Jump (0 ropes)

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  • Home
  • Registration Info
  • Calendar
  • Links
  • Coaches
  • Athletes
  • Records
    • Indoor Records
    • Outdoor Records
  • State Champions