Weekly routine Track: Monday

 

 

Ab routine:

25 x regular crunches (knees up and feet hanging in the air)

10 x side crunch (right side)

10 x side crunch (left side)

10 x supermans (no legs)

20 x swimmers (alternate: right arm-left leg, left arm-right leg)

10 x jackknife situps

1 set of Killer Abs (proceed through all 35 of these crunches without stopping)

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg out - kick right leg out and hold just above ground

5 x crunches with left leg out - switch legs

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg up - kick right leg upward and hold 90 angle to ground

5 x crunches with left leg up - switch legs

5 x crunches with both legs up - kick both legs upward, hold together

10 x butt-ups

10 x reverse crunch

30 seconds side bridge (right side)

10 x side leg lift (right side)

30 seconds side bridge (left side)

10 x side leg lift (left side)

30 seconds bicycle crunch

 

 

In pairs:

Standing Thigh resist (hips) 10 reps per leg

Seated Ankle resist (lower leg) 4 directions x 10 reps per leg

Prone Hamstring bent-leg resist (hamstring) 10 reps per leg

Prone Hamstring straight-leg resist (hamstring) 10 reps per leg

 

 

Upper body strength (do for speed, track progress): on your own

Fast arm swings with weights 30 seconds

Bicep curls with weights 30 seconds per arm

Pushups 30 seconds (hold prone position if unable to do pushups)

Chair (bar) dips 30 seconds

 

 

 


Weekly routine Track: Tuesday

 

 

 

Barefoot:

Alphabet legs (balance) 1 x alphabet (cursive/lowercase) per leg

Toe crawl (lower leg) 1 meter

Leg cycle (balance) 30 seconds per leg

Seated Flexed leg raise (knee) 30 seconds per leg

Cat back-Sway back (back) 10 reps

Side to Side (Straight) Leg swings 10 reps per leg

Front and Back (Straight) Leg swings 10 reps per leg

 

 

On stairs:

Reverse step-ups (knee) 5 steps per leg

Hip raisers (hips) 10 reps per leg

Calf-toe raisers (lower leg) 10 reps per leg

Shin-toe raisers (lower leg) 10 reps per leg

 

 

In pairs:

Standing Thigh resist (hips) 10 reps per leg

Seated Ankle resist (lower leg) 4 directions x 10 reps per leg

Prone Hamstring bent-leg resist (hamstring) 10 reps per leg

Prone Hamstring straight-leg resist (hamstring) 10 reps per leg

 

 

 


Weekly routine Track: Wednesday

 

 

Ab routine:

25 x regular crunches (knees up and feet hanging in the air)

10 x side crunch (right side)

10 x side crunch (left side)

10 x supermans (no legs)

20 x swimmers (alternate: right arm-left leg, left arm-right leg)

10 x jackknife situps

1 set of Killer Abs (proceed through all 35 of these crunches without stopping)

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg out - kick right leg out and hold just above ground

5 x crunches with left leg out - switch legs

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg up - kick right leg upward and hold 90 angle to ground

5 x crunches with left leg up - switch legs

5 x crunches with both legs up - kick both legs upward, hold together

10 x butt-ups

10 x reverse crunch

30 seconds side bridge (right side)

10 x side leg left (right side)

30 seconds side bridge (left side)

10 x side leg lift (left side)

30 seconds bicycle crunch

 

 

Upper body strength (do for speed, track progress):

Fast arm swings with weights 30 seconds

Bicep curls with weights 30 seconds per arm

Pushups 30 seconds (hold prone position if unable to do pushups)

Chair (bar) dips 30 seconds

 

 

 


Weekly routine Track: Thursday

 

 

 

Barefoot:

Alphabet legs (balance) 1 x alphabet (cursive/lowercase) per leg

Toe crawl (lower leg) 1 meter

Leg cycle (balance) 30 seconds per leg

Seated Flexed leg raise (knee) 30 seconds per leg

Cat back-Sway back (back) 10 reps

Side to Side (Straight) Leg swings 10 reps per leg

Front and Back (Straight) Leg swings 10 reps per leg

 

 

On stairs:

Reverse step-ups (knee) 5 steps per leg

Hip raisers (hips) 10 reps per leg

Calf-toe raisers (lower leg) 10 reps per leg

Shin-toe raisers (lower leg) 10 reps per leg

 

 

In pairs:

Standing Thigh resist (hips) 10 reps per leg

Seated Ankle resist (lower leg) 4 directions x 10 reps per leg

Prone Hamstring bent-leg resist (hamstring) 10 reps per leg

Prone Hamstring straight-leg resist (hamstring) 10 reps per leg

 

 

 


Weekly routine Track: Saturday

 

 

After warmup:

Side to Side (Straight) Leg swings 10 reps per leg

Front and Back (Straight) Leg swings 10 reps per leg

Leg cycle (balance) 10 reps per leg

Cat back-Sway back 10 reps

 

 

Ab routine: on your own

25 x regular crunches (knees up and feet hanging in the air)

10 x side crunch (right side)

10 x side crunch (left side)

10 x supermans (no legs)

20 x swimmers (alternate: right arm-left leg, left arm-right leg)

10 x jackknife situps

1 set of Killer Abs (proceed through all 35 of these crunches without stopping)

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg out - kick right leg out and hold just above ground

5 x crunches with left leg out - switch legs

5 x regular crunches - knees up, feet hanging in the air

5 x crunches with right leg up - kick right leg upward and hold 90 angle to ground

5 x crunches with left leg up - switch legs

5 x crunches with both legs up - kick both legs upward, hold together

10 x butt-ups

10 x reverse crunch

30 seconds side bridge (right side)

10 x side leg left (right side)

30 seconds side bridge (left side)

10 x side leg lift (left side)

30 seconds bicycle crunch

 

 

Upper body strength (do for speed, track progress): on your own

Fast arm swings with weights 30 seconds

Bicep curls with weights 30 seconds per arm

Pushups 30 seconds (hold prone position if unable to do pushups)

Chair (bar) dips 30 seconds

 

 


Weekly routine Track: Sunday

 

 

After warmup:

Side to Side (Straight) Leg swings 10 reps per leg

Front and Back (Straight) Leg swings 10 reps per leg

Leg cycle (balance) 10 reps per leg

Cat back-Sway back 10 reps