EXPLOSIVE POWER

Workout designed to help our rhythm, balance, and strength for running (and clearly, I need to up my GIF game)

Warm – O – Rama:  Side Straddle Hops; Abe Vigodas; Daisy Pickers; Seal Claps; High Knees and Butt Kickers (across the field)

The Main Event:

1. Laps (2):
   1. Mosey to the high school Scoville entrance;
   2. toe taps (25);
   3. Jog 25 feet and then sprint to Erie/Scoville corner;
   4. Mosey to the north entrance;
   5. Single leg hamstring fires (20 – each side);
   6. Jog 25 feet and then sprint to Erie/Linden;
   7. Single High knee (25 each side);
   8. Mosey to Linden/Lake;
   9. Jump/squat (25);
   10. Jog/Spring (2x) back to Scoville (rinse and repeat).
2. Field of Dreams:
   1. Lengthwise on the field – karaoke then jog (there and back);
   2. Slow lunge to half field;
   3. High knees to the east side;
   4. Find a bench – single leg squat (slow – in cadence, 10 each side);
   5. Pistol squat – try to do a squat into a sit with just one leg (in cadence, 10 each side);

Mary:  Single leg bridge (15 each side – cadence); Starfish (20 – 2 is 1); Crunch Frog (25); and Pointing Dog (25 – 2 is one).

CofT:  Thanksgiving  – list things we are thankful for and go beyond the basics.  Write a thanksgiving note to someone.