Seven Lakes Cross Country

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Seven Lakes Cross Country

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  • The Seven Lakes Showcase
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  • Schedule
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  • The Legacy
  • Program Expectations
  • Videos
  • Core & Strength Routines
  • Dawson Short Course
  • Kingwood Classmate Meet
  • Strake Jesuit XC Invite
  • Lovejoy XC Fall Festival
  • Nike South Invite
  • More
    • Home
    • The Seven Lakes Showcase
    • Coaches
    • Roster
    • Schedule
    • The Logbook
    • The Legacy
    • Program Expectations
    • Videos
    • Core & Strength Routines
    • Dawson Short Course
    • Kingwood Classmate Meet
    • Strake Jesuit XC Invite
    • Lovejoy XC Fall Festival
    • Nike South Invite
  • Home
  • The Seven Lakes Showcase
  • Coaches
  • Roster
  • Schedule
  • The Logbook
  • The Legacy
  • Program Expectations
  • Videos
  • Core & Strength Routines
  • Dawson Short Course
  • Kingwood Classmate Meet
  • Strake Jesuit XC Invite
  • Lovejoy XC Fall Festival
  • Nike South Invite

Strong Core Equals F Runners

 Running is whole body exercise, not just an action performed by the legs. A good endurance runner depends on upper body as well lower body strength.

For example; during the running stride muscles in the arms, abdomen, and lower back repeatedly contract to absorb the shock of landing and counteract rotational and side to side movement. Poorly conditioned calf muscles can cause flat-footed running and heel striking. Weak hip flexors may limit the height of knee lift.

We want to strengthen these areas to reduce injury and improve our running mechanics. If we do so, we become stronger and more efficient runners thus improving our overall performance.

Strength & MoBility (SAM) VideoS

SAM Easy Day Phase 1

SAM Hard Day Phase 1

SAM Easy Day Phase 2

SAM Hard Day Phase 2

SAM Easy Day Phase 3

SAM Hard Day Phase 3

SAM Easy Day Phase 4

SAM Hard Day Phase 4

SAM Hard Day Phase 5

Core X Routine

Core H Routine

Pedestal Routine

SLXC Warm UP Core & Speed Routines

SLXC General Strength Routine 1 (pdf)Download
SLXC General Strength Routine 2 (pdf)Download
SLXC General Strength Routine 3 (pdf)Download
SLXC General Strength Routine 4 (pdf)Download
SLXC General Strength Routine 5 (pdf)Download
SLXC Lunge Matrix Warm Up (pdf)Download
SLXC Practice Warm UP Routine 2 (pdf)Download
SLXC HIIT Core Routines (pdf)Download
SLXC HIIT Running Routine (pdf)Download
SLXC Meet Warm Up (pdf)Download
SLXC Med Ball Routines (pdf)Download
SLHS Plank Matrix (pdf)Download
SLXC Plyo Station Routine (pdf)Download
SLXC Lunge Matrix Warm Up (pdf)Download
SLXC Ankle Matrix (pdf)Download

SLXC WARM UP CORE & SPEED ROUTINES

SLXC Preventative Sand Routine (pdf)Download
SLXC Speed Ladder Drills (pdf)Download
13_Foam_Roller_Routine (pdf)Download
14_IT_Band_Stretches (pdf)Download
Warm_Up_Form_Drills (pdf)Download

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  • Coaches
  • Roster
  • Schedule
  • The Logbook
  • The Legacy
  • Dawson Short Course
  • Kingwood Classmate Meet
  • Strake Jesuit XC Invite
  • Lovejoy XC Fall Festival
  • Nike South Invite

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