Suraj: Feb 23, 2011- Circuit

Warm Up - Jumping jacks, - 5 mins

STRETCHES:
# Trunk twists
# neck rolls
# triceps stretch
# Groin stretch
# Hamstring stretch (Standing up)
# Quad stretch (left and right - standing up)

START:
1.Running toward the North End of the River
Mid-way stop for 20 Pushups

2.Run for while and then to the river trail and back
On your back -Knees bent at 90 deg. Hands behind your neck
Get the chest to the clouds in one motion (do not jerk the head)

3.Run down the hill, sprint up 100%
Left and Right Plank - 30 sec each

4.Run toward Parking lot
On your back - Hands behind thebottoms (always 6" off ground)
Flutter kick for 30 sec -6" from ground

5.Run toward Parking lot - for while and then
On your back -Turn -Side oblique crunch
Reach toward the heels
Switch sides -30 sec each

6.Run toward Parking lot - for while and then
On your back - Hands behind thebottoms (always 6" off ground
Scissor kicks for 30 secs

7.Run to Parking lot
Froggies -30 sec

8.Run south - turn downhill and sprint back to the bottom of the hill
3 reverse hills

9.Run south - turn downhill and sprint back to the bottom of the hill
Mountain climb up to the top the hill X2

10.Run south - turn downhill and sprint back to the top of the hill
Partner Up and do 20 kick backs

11.Run back to the Parking lot
Stretches (20 count):


* Triceps stretch
* Quad stretch
* Groin stretch
* Hamstring stretch

Billy's 30-20-10

Billy calls this: 30-20-10
Warm Up

30 Squats (deep)
30 Regular Push ups (on knee if necessary)
30 Pull Ups (10 rest , 10 rest, 10)
30 *Burpees (Jump, get down to push up position, thrust your legs forward and back, standup, Jump -repeat)
30 Triceps (Foot on bench bench) -Dips
30 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
30 Shoulder presses
30 lunges

20 Squats (deep)
20 Military Push ups (on knee if necessary)
20 Palm facing you -Pull Ups (10 rest, 10)
20 *Burpees (Jump, get down to push up position, thrust your legs forward and back, Jump -repeat)
20 Triceps (Foot on bench bench) -Dips
20 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
20 Shoulder presses
20 lunges

10 Squats (deep)
10 Wide Push ups (on knee if necessary)
10 Wide Pull Ups
10 *Burpees (Jump, get down to push up position, thrust your legs forward and back, Jump -repeat)
10 Triceps (Foot on bench bench) -Dips
10 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
10 Shoulder presses
10 lunges


*Burpee- jump up, then do a sqaut thrust. That is hands to floor, jump feet out to plank or push up position and then jump feet back to hands, stand up and jump.

Proposed LongRun-10/13/2010

St. Jude Half Marathon, 2010

BootCamp: Lower Body Exercises

5.30 am
Warm Up run ~ 1/4 mile
Stretches: Neck roll, arm rotation, trunk twist, groin, calf, Achilles & hamstring stretch

Lower Body Plyometric Exercises:

Squat Jumps: x20

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready" position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Jump up on the sidewalk with both legs(facing the river) X20

1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral Jumps

1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

**REPEAT all 3**

Split Squat Jump x20

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Tuck Jumps x20

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.


Lateral Hurdle Jumps x20

1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.


Other Exercises were adapted from:
http://www.menshealth.com/men/fitness/muscle-building/leg-workout/article/9e0766766eafe010vgnvcm20000012281eac/2

http://www.pccoach.com/newsletters/June05/drills.htm

Shubi's Practice Has opened

http://bluescitypsychiatry.com/

New Relay

5.30am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail -{STARTING POINT}

******1******
A. 4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench
When all your team members make the turn @ the bench; Both partners lie down in the sit up position, facing each other. Both partners should complete 1 sit up. When they get into the upright position, the partner using the ball should toss it towards the other partner. Immediately both partners ought to total an additional sit up. Keep repeating.
-until all finish the run (Penalty for dropped balls)
B. 10 Double downs(Everyone Count loudly):
-Push Ups
-Star Jumps
C. Frog jump over your partner up the hill and sprint back
Team Relay:
Each team divided in two will stand 200 yards apart
-Individual from each side runs to the other handing off the ball and getting back
-repeat till all members sprint up and down
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 1 min, while team#1 counts/monitors/joins

********2********
300 yard Shuttle Run:
Positions will be marked 25 yeards apart
Each team will have pairs of runners going back and fourth the cones x12

31/2 min BREAK

Re-do

********3********
Indian Run:
Indian Run toward the north end parking lot (8 lb Medicine ball); by passing the ball above the head
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 10 push ups
-Another teammate rolls the ball, reverse sprint up to it, 20 Crunches
-Another teammate rolls the ball, side skip toward the ball, 10 Superman's
**REPEAT until we reach the second tree on the left**
Horizontal Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********4*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 40 (hand) steps x2
Team Cone Runs (Square shape 50 yards) -2x
Half the team runs toward/leftward/backward/rightward of cones while the remaining perform lateral jumps
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

************5******************

The 40-yard dash is one of the best measurements of speed and acceleration, which is why it's a highly regarded test at the NFL combine.
How to do it: You'll need a partner and a stopwatch. Mark off 40 yards on a track or grass field. Get into a comfortable stance — a four-point sprinter's stance is typical — and instruct your timer to start the clock as soon as you move. The clock stops when any part of your chest crosses the finish line.

Suraj Relays

Suraj: The Relays
5.00am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail -{STARTING POINT}

******1******
4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench and back
-until all finish the run (Penalty for dropped balls)
6 Triple downs(Everyone Count loudly):
-Push Ups
-Sit Ups
-Star Jumps
Frog jump over your partner up the hill and sprint back
Team Relay:
Each team divided in two will stand 200 yards apart
-Individual from each side runs to the other handing off the ball and getting back
- repeat till all members sprint up and down
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 1 min, while team#1 counts/monitors/joins


********2********
Indian Run toward the north end parking lot (8 lb Medicine ball).
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 10 push ups
-Another teammate rolls the ball, reverse sprint up to it, 20 Crunches
-Another teammate rolls the ball, side skip toward the ball, 10 Superman's

**REPEAT until we reach the second tree on the left**
Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********3*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 40 (hand) steps x2
Team Cone Runs (Square shape 50 yards) -2x
Half the team runs toward/leftward/backward/rightward of cones while the remaining perform lateral jumps
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

Suraj: The Relays

5.00am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail

******1******
4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench and back
-until all finish the run (Penalty for dropped balls)
6 Triple downs(Everyone Count loudly):
-Push Ups
-Sit Ups
-Star Jumps
Frog jump over your partner up the hill and sprint back
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 2 min, while team#1 counts/monitors/joins


********2********
Indian Run toward the north end parking lot (8 lb Medicine ball).
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 8 push ups
-Another teammate rolls the ball, reverse sprint up to it, 8 shoulder presses
-Another teammate rolls the ball, bear walk toward the ball, 25 flutter licks
-Another teammate rolls the ball, side run/skip toward the ball, 8 push ups
-Another Roll the ball, side run/skip (opposite direction to above), 8 shoulder presses
-Another teammate rolls the ball, crawl toward (no touching the ground -mountain climber style) the ball, 25 flutter licks
**REPEAT until we reach the second tree on the left**
Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********3*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 50 (hand) steps x2
Team Cone Runs (Square shape)
-Line up with your fastest to slowest runner
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)
-Dropped balls will also count as penalty
40 Hindu Push Ups (count loudly)
25 kick backs each

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

BootCamp: Week7 - Day 4

Suraj: The Relays
Warm Up jog
Stretch

Two teams of 6 people

Walk down to the river trail
******1******
4 man ball toss while the other two run up the hill and back
....all 6 finish the run
5 Triple downs:
Push Ups, Sit Ups and Star Jumps

Frog jump over your partner up the hill and sprint back

********2********
Indian Run toward the north end parking lot
Roll the medicine ball sprint up to it, 5 push ups
Every one take turns doing it for ~ 300 yards
Indian run back to the start point (River trail across from the River Set Parking lot)

*********3*********
Log Run toward the 2nd tree on the right (~ 500 yds)
Jog back
20 kick backs
Run up the hill and back (11/2 times) throwing ball to your partner
2 hills

Stretches ... Ying

END

BootCamp: Week7 - Day3

Ying:

Warm up jog -- knee up, butt kick
Stretch:

Jog down to river (run lane):

15 suicide runs in pairs
winners run and up and down the hill x2
losers hold the bridge pose until the partner comes back

Run toward the north end parking lot:
On grass
Bunny jump 50 yds south
Reverse mountaineer back and jog to the north end lot

Sprints:
~80 yds x2
~200 yds
~500 yds
@ The very North End of the run:
Hills 3x followed by
Bunny jump and bear walk for ~100 yds total ... going south
Run back to the start as fast as possible

stretch ..... Ying style

END

BootCamp: Week 7: Day 2

Monday off -Memorial Day
Vacation in Jamaica May 28 - June 1st:

No sugar, No white bread month

Billy:

Jog south toward the end of the walkway
Stretch: Trunk twist, arm circles, neck rolls - 2 min personal stretch

8 sets of 20 sec exercises:

20 sec Push Ups +10 sec break x8
20 sec Squats + 10 sec break x8
20 sec Pull Ups (on the side fence) + 10 sec break x8
20 sec Triceps (on side fence) + 10 sec break x8
20 sec Sit Ups + 10 sec break x8

HILLS:
Sprint up jog back
Lunge Up jog back
Bunny jump up, duck walk back
Sprint Up jog back to the parking lot

Stretch and out

BootCamp: Week 6- Day4

Leslie (Strength training)

Warm Up Jog
Stretches
Squats with weight (16)
50 Sit Ups
.
.
.
Several tricep workouts
Ab workouts

bicep curls etc.

1.2 mile run North River Run

END

BootCamp: Week 6: Day3

Kush

Warm up Jog
Stretch ...
1 mile fast Jog
South End(Up to harbor town rd) and back to the lot
Jog toward the north End
interrupted by
20 kick backs
jog
20 supermans
jog down the hill
3x sprints up and slow jog down

SPRINTS:
Middle of the north end parking lot
20 fence puch ups
Sprint
20 sit ups
Sprints:
20 shoulder press
sprint
2 min arm circles
sprint
40 sit ups
sprint
15 star jumps
sprint
20 superman's
sprint up the hill to the lot

hills:
5x forward + 1x reverse + 1 duck walk

+ 2 more hills for Late Leslie
stretch

OUT

BootCamp: Week6 - Day2

The Billy
Warm up
Stretches

UML - Upper Body, Middle and Legs

15 regular Push Ups
25 Row boat
? legs

15 Military Push ups (Elbow inside the body)
25 bicycle kicks in row boat position
25-40 Knee to palms

8 sling push ups (4 to the left , 4 to the right)
Legs 6" off the ground, extend one leg to the top and back and rotate x10
4 squat jumps to the front, 4 to the back x3


10 staggered arms push ups (one by shoulder and the other extended up by the head x2
The Monster: Lay on back, lift legs up 90 degress.
Rotate the legs together on a large circle x10
Legs



Finished off with
20 regular sit ups
20 left side sit ups
20 right side sit ups
20 toe touches
20 bent knee touches

BootCamp: Week6 -Day1

TJ

Warm Up
Stretch

Run South toward the bridge.
I stop for 1 min arm roll
Run and up and over the bridge and back x2
Sprint up the bridge and jog back to the 1 mil point on the south end
Fart Runs all the way back

~3 miles of humid fun!

END

BootCamp: Week5 -Day5

Friday morning optional Run
5am

Jog to the North End, stretch/rest
Jog to the south end parking lot and back
Stretch/rest
Jog back to the meet-up parking lot

1 hill run: River trail to the the top

OUT 6.10am

TOTALED: 4.3 miles

BootCamp: Week5- Day4

The TJ
Warm Up Jog
Stretches

Jog south with interruptions (1x hill run for all)
15 Push Ups
Jog
30/50 bench-triceps sit ups
Arm circles ~90sec
Jog
25 sit ups
Turn around (~ 0.5 miles out)
25 Kick Backs
Jog
back to the Parking Lot

Hills:
Jog to the river trail
20 Super mans
1 min Bridge
25 side crunches (in side bridge style) x2
50 bi cycle sit ups

Bottom of the hill
6x up and down start at 50 % and the rest at full steam
Final run form the P.lot

Sprint down to the river trail and back

END
Stretches

OUT

BootCamp: Week 5 -Day3

The Cristina

Warm Up Run
Stretch

Jog toward the North End
Interrupted by:
25 Bench Push Ups
jog
25 fromg push up's
jog
25 Superman's
jog
40 bench/stair jumps
jog to the end

6x Sprint up the hill and jog down

1 min of Pull Ups on the side bars
jog
50 bicycle sit ups
jog to the end
100 curbside stand up's on each side

jog 1 mile loop toward south

stretch (Ying)

OUT 6.00am