Hey Team,

I just wanted to touch base with each of you. I miss you all a lot. I am really missing our time together and missing our together pursuit of a Championship. With that being said, they still have not made a decision on the Track & Field Postseason and until they do, we need to keep active!

I am not going to change anything from the workout page I sent out a few weeks ago. All I ask is that all of you do your best to follow it for a few more weeks.

Basic outline each day is this:

40 Minutes of Activity every day, core every day, and stretching every day!

1) Ideas for your 40 minutes of activity
- Get in the pool for 40 minutes and do lap segments with 2 minute tread water breaks.
- Play basketball for 40 minutes
- Do a 20 minute light run and then 10 strides
- Do a 10 minute light run, 10 minute walk, 10 minute light run, 10 minute walk
- Do a 40 minute run
- Do two sets of the following workout (2 minute hard effort, walk for 2 minutes, 1 minute
hard effort, walk for 1 minute, 2 minute hard effort, walk for 2 minutes) then jog for 10
minutes and stretch
- Do suicide drills in your yard for 40 minutes with a short break in between.
- Do down and backs in your yard for 40 minutes with a short break in between

2) Core Ideas for after your workout- pick four of the following each day

- 100 crunches
- 50 V-ups
- 50 Mason Twist
- 1.5 minute plank
- 2 (20) leg throwdowns if you have a partner
- 2 minute wall sit
- 1.5 leg lift
- 1.5 leg lift where you start your right leg up a
bit higher than your left and then switch
them every 5-10 seconds.


3) Stretching Ideas after your workout:

-Spread your legs, reach to your right foot
- Spread your legs, reach to your left foot
- Spread your legs, reach middle
- Feet together, reach to touch your feet
- Flamingo left leg
- Flamingo right leg
- Point right toe up to you and reach down to grab it (stretch calf muscle)
- Point left toe up to you and reach down to grab it ( stretch calf muscle)
- High Knees
- Walking Quad Pulls
- Scoops
- Russians
- Front lunges with Twist
- Side lunges
- Skip Sequence

Please take it upon yourself to stay active! Distance runners and people in a technical event, please read the attachment below to be reminded of the extra things that you can be doing.

Stay safe! Praying for each of you. Enjoy this time with your family.

Love you all,
Coach White
Colossians 3:23