NorthStar Sports
Track & Field, Cross Country1 sessions per week
Must use App app to view and log training
Program Training
A
Stationary Bike
1 x 20:00
Prep
B
Dynamic Flexibility
This warm-up goes in the following order: 1.Heel Walk 2. Toe Walk 3. Walking Knee Hug 4. Walking Quad Stretch 5. Cycle Pull Through 6. Side Lunge 7. Acceleration Walk Additional Notes: -Spend 40 seconds on each movement, 20 seconds forward and 20 seconds backwards. -If there is a movement you don't know how to do click on the video section below or select "circuit tips" which can be found by pressing the three dots in the top right.
C1
High Knees
1 x 0:30
C2
Butt Kicks
1 x 0:30
D1
Pipe Walk
3 x 0:30
D2
Heel Walk
3 x 0:30
D3
Toe Walk
3 x 0:30
D4
Toe Spreads
3 x 0:30
D5
Big Toe Lift
3 x 0:30
E1
Bulgarian Lunge
3 x 6
E2
Heel Touch
3 x 6
E3
Single Leg Get Up
3 x 6
E4
Lunge Jumps
3 x 12
E5
Physio Ball Hamstring Curl
3 x 10
E6
Front Squat
3 x 6
E7
Clam Shells
3 x 10
F1
Physio Ball Roll Outs
3 x 20
F2
Toe Touches
3 x 20
F3
V Up
3 x 20
F4
Bicycle Sit-Up
3 x 20
A
Stationary Bike
1 x 5:00
Prep
B
Core Prep
This warm-up is designed to prepare your core for the workout as well as make it stronger. Hold each of the following movements for the specified durations. If you don't know what a movement is click on the video to see the demonstration. 1. Pillar Hold With Leg Raise (45 sec) 2. Push-Up Hold With Arm Raise (45 sec) 3. Side Pillar Ups (30 sec ES) 4. Superman W/ Pelvic Tilt Opposite Arm & Leg Raise (45 sec) 5. Quadruped Reach (45 sec) 6. Single Leg Bridge Hold (30 sec ES) ES = Each Side
C1
Walking Quad Stretch
1 x 0:45
C2
Walking Knee Hugs
1 x 0:45
C3
Cycle Pull Throughs
1 x 0:45
C4
Butt Kicks
1 x 0:45
C5
High Knees
1 x 0:45
C6
A Skip
1 x 0:45
D1
Pipe Walk
1 x 0:30
D2
Heel Walk
1 x 0:30
D3
Toe Walk
1 x 0:30
D4
Toe Spreads
1 x 0:30
D5
Big Toe Lift
1 x 0:30
E1
DB Bicep Curl
3 x 10
E2
Tricep Kick backs
3 x 10
E3
Chest Crossovers
3 x 12
E4
Inverted Row
3 x 10
E5
Waiter Walks
3 x 0:45
F1
Physio Ball Roll Outs
3 x 20
F2
Toe Touches
3 x 20
F3
Single Leg V-Ups
3 x 20
F4
Bicycle Sit-Up
3 x 20
G1
Treadmill Work
3 x 3:00 @ 1
G2
Treadmill Work
3 x 0:30 @ 3
G3
Treadmill Work
3 x 0:10 @ 4
A
Stationary Bike
1 x 20:00
Prep
B
Dynamic Flexibility
This warm-up goes in the following order: 1.Heel Walk 2. Toe Walk 3. Walking Knee Hug 4. Walking Quad Stretch 5. Cycle Pull Through 6. Side Lunge 7. Acceleration Walk Additional Notes: -Spend 40 seconds on each movement, 20 seconds forward and 20 seconds backwards. -If there is a movement you don't know how to do click on the video section below or select "circuit tips" which can be found by pressing the three dots in the top right.
C1
Butt Kicks
C2
High Knees
C3
A Skip
C4
Quick Skip
C5
Dead Leg
Conditioning
D
5km Run
Perform a 5k Run. Take it easy and don't focus too much on how fast you run. As the weeks pass you can increase your speed.
A
Stationary Bike
1 x 20:00
Prep
B
Dynamic Flexibility
This warm-up goes in the following order: 1.Heel Walk 2. Toe Walk 3. Walking Knee Hug 4. Walking Quad Stretch 5. Cycle Pull Through 6. Side Lunge 7. Acceleration Walk Additional Notes: -Spend 40 seconds on each movement, 20 seconds forward and 20 seconds backwards. -If there is a movement you don't know how to do click on the video section below or select "circuit tips" which can be found by pressing the three dots in the top right.
C1
High Knees
1 x 0:30
C2
Butt Kicks
1 x 0:30
D1
Pipe Walk
3 x 0:30
D2
Heel Walk
3 x 0:30
D3
Toe Walk
3 x 0:30
D4
Toe Spreads
3 x 0:30
D5
Big Toe Lift
3 x 0:30
E1
Bulgarian Lunge
3 x 6
E2
Heel Touch
3 x 6
E3
Single Leg Get Up
3 x 6
E4
Lunge Jumps
3 x 12
E5
Physio Ball Hamstring Curl
3 x 10
E6
Front Squat
3 x 6
E7
Clam Shells
3 x 10
F1
Physio Ball Roll Outs
3 x 20
F2
Toe Touches
3 x 20
F3
V Up
3 x 20
F4
Bicycle Sit-Up
3 x 20
A
Stationary Bike
1 x 5:00
Prep
B
Core Prep
This warm-up is designed to prepare your core for the workout as well as make it stronger. Hold each of the following movements for the specified durations. If you don't know what a movement is click on the video to see the demonstration. 1. Pillar Hold With Leg Raise (45 sec) 2. Push-Up Hold With Arm Raise (45 sec) 3. Side Pillar Ups (30 sec ES) 4. Superman W/ Pelvic Tilt Opposite Arm & Leg Raise (45 sec) 5. Quadruped Reach (45 sec) 6. Single Leg Bridge Hold (30 sec ES) ES = Each Side
C1
Walking Quad Stretch
1 x 0:45
C2
Walking Knee Hugs
1 x 0:45
C3
Cycle Pull Throughs
1 x 0:45
C4
Butt Kicks
1 x 0:45
C5
High Knees
1 x 0:45
C6
A Skip
1 x 0:45
D1
Pipe Walk
1 x 0:30
D2
Heel Walk
1 x 0:30
D3
Toe Walk
1 x 0:30
D4
Toe Spreads
1 x 0:30
D5
Big Toe Lift
1 x 0:30
E1
DB Bicep Curl
3 x 10
E2
Tricep Kick backs
3 x 10
E3
Chest Crossovers
3 x 12
E4
Inverted Row
3 x 10
E5
Waiter Walks
3 x 0:45
F1
Physio Ball Roll Outs
3 x 20
F2
Toe Touches
3 x 20
F3
Single Leg V-Ups
3 x 20
F4
Bicycle Sit-Up
3 x 20
G1
Treadmill Work
3 x 3:00 @ 1
G2
Treadmill Work
3 x 0:30 @ 3
G3
Treadmill Work
3 x 0:10 @ 4
A
Stationary Bike
1 x 20:00
Prep
B
Dynamic Flexibility
This warm-up goes in the following order: 1.Heel Walk 2. Toe Walk 3. Walking Knee Hug 4. Walking Quad Stretch 5. Cycle Pull Through 6. Side Lunge 7. Acceleration Walk Additional Notes: -Spend 40 seconds on each movement, 20 seconds forward and 20 seconds backwards. -If there is a movement you don't know how to do click on the video section below or select "circuit tips" which can be found by pressing the three dots in the top right.
C1
Butt Kicks
C2
High Knees
C3
A Skip
C4
Quick Skip
C5
Dead Leg
Conditioning
D
5km Run
Perform a 5k Run. Take it easy and don't focus too much on how fast you run. As the weeks pass you can increase your speed.
