Advanced Practice:

Look for Mary Ann wearing neon yellow!   Regardless of the weather we will meet, but sometimes we are out of town and cancel practice so please RSVP to 8012312000 or check the "Practice Calendar" to see dates we will not meet.

Warm Months (April 16-October 15): (these months have the most light in the mornings making it safer to run)

6:30 am: Meet at Kiwanis Park, bike to Paul Ream Wilderness Park, 6:45 am: pre-warmup joint mobility, jog warm up 0.5 miles, drills & dynamic stretches, strides, 7:00 am: run on grass along river trail (start with 1.5 miles @ 20:00/mile, work up to 4 miles @ 7:00/mile, then start speed workouts & tempos focusing on 800m), 7:30 am bike to Kiwanis Park, 7:45-8:00 am stretch

12 pm: meet at rec center, eliptical, 12:15 pm physical therapy & strength training, 12:45-1:00 pm stretch

Cool Months (October 16-April 15): 

6:30 am:  Meet at Provo Rec Center, (sun doesn't rise until 7:40 am Oct 15), eliptical, 6:45 am bike, 7:00 physical therapy & strength training that can't do at home, 7:10 swim 10 min, 7:30-7:45 am stretch

12:00 pm meet at Paul Ream Wilderness Park, pre-warmup joint mobility, jog warm up 0.5 miles, drills & dynamic stretches, strides, 12:15 pm put warm up clothes in car, run on grass along river trail heading uphill first ending down hill (start with 1.5 miles @ 20:00/mile, work up to 4 miles @ 7:00/mile, then start speed workouts & tempos focusing on 800m), 12:45-1 pm drive to Provo Rec Center to & stretch in front lobby

Workout Schedule: 

Pre-warm up joint mobility: https://youtube.com/shorts/AdxFpVZcZjQ?feature=share

Jog 0.5 miles (Coach Mary Ann will lead a conservative pace of 14:00/mile)

Dynamic Stretches & Drills:

Post-run exercises (consult with a physician before doing any of these exercises):  14.5 min if spend 30 sec per exercise not including time to switch exercises

Equipment Needed: theraband, step or bench (already at playground), mobility board, cushion, dual sided sliding discs, decline board

Next time go to physical therapy, ask if pt can watch your whole routine where you do each exercise for 30 seconds each and tell you if you are doing anything wrong.  If do anything wrong as him to video tape me doing it correctly.

Hip: (5 min)

1.5 min Band Walks: Side Steps, Monster Walk, Plank Walk https://youtube.com/shorts/RH_v9W8YK24 

0.5 min Penguin Band: Keep legs straight and lift leg out to each side

0.5 min Hip Hikes https://youtube.com/shorts/ZPqywxGzpW4?feature=share

0.5 min Fire Hydrants with band, 12-15 each side https://www.youtube.com/shorts/MKCYzhlWW-w

1.5 min Mobility (Mo) Board 3 planes of motion: 20 pendulums with 10 lb dumbbell (rock dumbbell side to side while have knee bent), use sliding disc to do All Around the Worlds 3 sets of 10, single leg RDL (Roman Dead Lift) with 10 lb dumbbell, https://youtu.be/P9DCcG7gA8Y

0.5 min Side Planks with leg lift: https://youtube.com/shorts/9kKLwBXYjG0?feature=share

Core: (2 min)

1.5 min Inch Worms, Right, Left, Both, Flutter Kicks https://youtu.be/WzEnAtQaK58

0.5 min Put knees on pad, hands on coasters, glide hands in front of you and back, repeat 10 times

Knee Exercises: (2.5 min)

0.5 min Single Leg Lunge with Foot on Bench, 10 lbs in hand on side with leg going back

0.5 min Squat on Decline Board, 10 lbs carried in both hands

0.5 min Kettlebell Deadlift, 20 lbs (repetitive if doing Romanian Dead Lifts?) Ask Scott to take this off at next pt session

0.5 min Single-Leg Romanian Dead Lifts with 15 lbs

0.5 min Supine Hamstring Curl on Swiss Ball (better to use sliding discs)

Shoulder/Neck exercises: (5 min)

0.5 min Bottoms Up Farmers Carry: https://youtube.com/shorts/PnTq236FGwI?feature=share

0.5 min Lat pulls, start wide, pull shoulder blades together.  Scott McKeel has a machine that you can do this on but it's not at the rec center I don't think.  Find out the name of the machine and ask Rec Center if they have it or if they can buy it.  Also, ask if can do the same thing with exercise bands tied to 2 high places.

0.5 min Walk while holding a weight in one hand with arm straight. Ask the name of this

0.5 min Thoracic Extension Mobilization on Foam Roll (ask Scott to change since only has 1 rep and 1 set for 10" instead of seconds)

0.5 min Cervical Extension Prone on Elbows, 20 reps, 5 sec hold, 1 set

0.5 min Seated Assisted Cervical Rotation with strap, 20 reps, 1 set, 5 sec hold

0.5 min First Rib Mobilization with Strap on side that have a high rib, 10 reps, 1 set, 10 sec hold

0.5 min Prone Y/W with neck neutral extension (what does Y/W stand for?), 4 reps, 1 set, 30 sec hold

0.5 min Shoulder Flexion Serratus Activation with Resistance, 10 reps, 3 sets

0.5 min Wall Angel (do I use weights?  Don't use a beach ball), 10 reps, 3 sets

Bunion Exercises: (click here)