FLIGHT 919 

Summer Workout Plan

MONDAY WORKOUT- LEGS AND CORE LIFT DAY

LIFT

Heavy 2x5 on Squats

4x12-15 on Calf Raises

5x12 on Leg Extensions

CORE

Allyson Felix Core Workout | Ab Workouts for Runners (runnersworld.com) 

TUESDAY WORKOUT- TEAM PRACTICE AND LIFT DAY

PRACTICE- 6PM BOYS - 7:00 GIRLS

LIFT

Back and Biceps

3x8 on Lat Pull Downs - 

3x8 on Cable Row

3x10 cable Hammer Curl

3x12 barbell shrugs

4x10 Preacher Curls

4x10 Pull Ups

WEDNESDAY WORKOUT - TEMPO AND LIFT

RUNNING

Mailbox Runs or Tempo Runs

100M Sprint, 100M Jog x 12

or 

Mailbox to Mailbox- Sprint, Walk

LIFT

Chest Day

Heavy 3x3 on Bench

4x5 on Incline Dumbbell

4x5 on Shoulder Press

3x12 on Skull Crushers

3x12 on Pec Flys

THURSDAY WORKOUT- MILEAGE AND MOTION

Plyometric Work

PLYO WORKOUT

-or-

Yoga for Track 

Distance Work (MANY ATHLETES MEET UP TO DO THESE TOGETHER)

3 Miles Jog -or- 10 Miles Bike

THROWERS

Throw Day - 5-7 Throws @ Full

NEED ACCESS TO A GYM?

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