Blue Devil DistanceMidDistance Summer Program Summer 2012 Blue

Blue Devil Distance/Mid-Distance Summer Program Summer 2012

Blue Devils, Welcome to the summer, hopefully everyone did well on their final exams and are ready to begin the summer. In this packet a 16 week bodyweight circuit is included preparing you for the upcoming Fall season. It is important to follow the program in preparation for the upcoming season. The program will maintain strength and decrease risk of injury. The program is very similar to the programs in the past. There also videos on the website that will aid you in performing the exercises. If you don’t remember what an exercise is just go to the videos and click on the exercise. The video will aid you in performing the exercise correctly. If you have any questions please feel free to call me at 1 -802 -299 -9561 or email me at st_giampap@mail. ccsu. edu. Have a great summer and get ready for the upcoming Fall season. Sincerely, Coach Giampa

Bodyweight Circuit

Week 1 Monday, June 4, 2012 Exercise x Time Squat x 30 seconds Front Plank Hold x 40 seconds Regular Push-ups x 15 seconds Side Plank Hold x 30 seconds each side RDL x 30 seconds Russian Twist x 30 seconds Forward Lunge x 30 seconds alternating legs Double Arm/Leg Superman x 30 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, June 6, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Arm Reaches x 30 seconds each side Spider Push-ups x 15 seconds Side Plank Hip Raises x 30 seconds each side RDL x 30 seconds Rocky Twist x 30 seconds Backwards Lunge x 30 seconds alternating legs Dead Fish Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Friday, June 8, 2012 Exercise x Time Squat x 30 seconds Front Plank Leg Raises x 30 seconds alternating legs Side Push-ups x 15 seconds alternating sides Side Plank Leg Raises x 30 seconds each side RDL x 30 seconds Prisoner Twist x 30 seconds Lateral Lunge x 30 seconds alternating legs Hip Bridge x 30 seconds Repeat 2 x with 1: 00 minute rest in between

Week 2 Monday, June 11, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Leg Raise Hold x 30 seconds each leg Spider Push-ups x 15 seconds Side Plank Roll Unders x 30 seconds each side RDL x 30 seconds Rocky Twist x 30 seconds Backwards Lunge x 30 seconds alternating legs Alternate Superman x 30 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, June 13, 2012 Exercise x Time Squat x 30 seconds Front Plank Hold x 40 seconds Side Push-ups x 15 seconds alternating sides Side Plank Hold x 30 seconds each side RDL x 30 seconds Prisoner Twist x 30 seconds Lateal Lunge x 30 seconds alternating legs Cobra x 30 seconds Repeat 2 x with 1: 00 minute rest in between Friday, June 15, 2012 Exercise x Time Split Squat with 10 lb. Plate x 15 seconds each side Front Plank Arm Reach Hold x 30 seconds each side Regular Push-ups x 15 seconds Side Plank Leg Raise Hold x 30 seconds each side RDL with 10 lb. Plate x 30 seconds Russian Twist with 10 lb. Plate x 30 seconds Forward Lunge with 10 lb. Plate x 30 seconds alternating legs Dead Fish x 30 seconds Repeat 2 x with 1: 00 minute rest in between

Week 3 Monday, June 18, 2012 Exercise x Time Squat x 30 seconds Front Plank Leg Raises x 30 seconds alternating legs Side Push-ups x 15 seconds alternating sides Side Plank Hip Raises x 30 seconds RDL x 30 seconds Prisoner Twist x 30 seconds Lateral Lunge x 30 seconds alternating legs Double Arm/Leg Superman Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, June 20, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Arm Reaches x 30 seconds each arm Regular Push-ups x 15 seconds Side Plank Leg Raises x 30 seconds each side RDL x 30 seconds Russian Twist x 30 seconds Forward Lunge x 30 seconds alternating legs Hip Bridge Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Friday, June 22, 2012 Exercise x Time Squat x 30 seconds Front Plank Hold x 40 seconds Spider Push-ups x 15 seconds Side Plank Hold x 30 seconds each side RDL x 30 seconds Rocky Twist x 30 seconds Backwards Lunge x 30 seconds alternating legs Cobra Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between

Week 4 Monday, June 25, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Hold x 50 seconds Regular Push-ups x 15 seconds Side Plank Hold x 30 seconds each side RDL x 30 seconds Russian Twist x 30 seconds Forward Lunge x 30 seconds alternating legs Dead Fish Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, June 27, 2012 Exercise x Time Squat x 30 seconds Front Plank Leg Raise Hold x 30 seconds each leg Spider Push-ups x 15 seconds Side Plank Roll Unders x 30 seconds each side RDL x 30 seconds Rocky Twist x 30 seconds Backwards Lunge x 30 seconds alternating legs Hip Bridge x 30 seconds Repeat 2 x with 1: 00 minute rest in between Friday, June 29, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Arm Reach Hold x 30 seconds each arm Side Push-ups x 15 seconds alternating sides Side Plank Leg Raise Hold x 30 seconds each side RDL x 30 seconds Prisoner Twist x 30 seconds Lateral Lunge x 30 seconds alternating legs Alternate Superman x 30 seconds Repeat 2 x with 1: 00 minute rest in between

Week 5 Monday, July 2, 2012 Exercise x Time Squat x 35 seconds Front Plank Arm Reaches x 35 seconds each arm Spider Push-ups x 15 seconds Side Plank Hip Raises x 35 seconds each side RDL x 35 seconds Rocky Twist x 35 seconds Backwards Lunge x 35 seconds alternating legs Double Arm/Leg Superman x 35 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, July 4, 2012 Exercise x Time Split Squat x 17 seconds each side Front Plank Hold x 50 seconds Side Push-ups x 15 seconds alternating sides Side Plank Hold x 35 seconds each side RDL x 35 seconds Prisoner Twist x 35 seconds Lateral Lunge x 35 seconds alternating legs Cobra Hold x 35 seconds Repeat 2 x with 1: 00 minute rest in between Friday, July 6, 2012 Exercise x Time Squat x 35 seconds Front Plank Leg Raises x 35 seconds alteranating legs Regular Push-ups x 15 seconds Side Plank Leg Raises x 35 seconds each side RDL x 35 seconds Russian Twist x 35 seconds Forward Lunge x 35 seconds alternating legs Dead Fish Hold x 35 seconds Repeat 2 x with 1: 00 minute rest in between

Week 6 Monday, July 9, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Leg Raise Hold x 30 seconds each leg Side Push-ups x 20 seconds alternating sides Side Plank Leg Raise Hold x 30 seconds each side RDL x 30 seconds Prisoner Twist x 30 seconds Lateral Lunge x 30 seconds alternating legs Hip Bridge Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, July 11, 2012 Exercise x Time Squat x 30 seconds Front Plan Arm Reach Hold x 30 seconds each arm Regular Push-ups x 20 seconds Side Plank Roll Unders x 30 seconds RDL x 30 seconds Russian Twist x 30 seconds Forward Lunge x 30 seconds alternating legs Double Arm/Leg Superman Hold x 30 seconds Repeat 2 x with 1: 00 minute rest in between Friday, July 13, 2012 Exercise x Time Split Squat x 15 seconds each side Front Plank Hold x 50 seconds Spider Push-ups x 20 seconds Side Plank Hold x 30 seconds each side RDL x 30 seconds Rocky Twist x 30 seconds Backwards Lunge x 30 seconds alternating legs Cobra x 30 seconds Repeat 2 x with 1: 00 minute rest in between

Week 7 Monday, July 16, 2012 Exercise x Time Squat x 35 seconds Front Plank Hold x 1: 00 Regular Push-ups x 20 seconds Side Plank Hold x 35 seconds each side RDL x 35 seconds Russian Twist x 35 seconds Forward Lunge x 35 seconds alternating legs Dead Fish x 35 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, July 18, 2012 Exercise x Time Split Squat x 17 seconds each side Front Plank Arm Reaches 35 seconds each arm Spider Push-ups x 20 seconds Side Plank Hip Raises x 35 seconds each side RDL x 35 seconds Rocky Twist x 35 seconds Backwards Lunge x 35 seconds alternating legs Cobra x 35 seconds Repeat 2 x with 1: 00 minute rest in between Friday, July 20, 2012 Exercise x Time Squat x 35 seconds Front Plank Leg Raises x 35 seconds alternating legs Side Push-ups x 20 seconds alternating sides Side Plank Leg Roll Unders x 35 seconds each side RDL x 35 seconds Prisoner Twist x 35 seconds Lateral Lunge x 35 seconds alternating legs Double Arm/Leg Superman Hold x 35 seconds Repeat 2 x with 1: 00 minute rest in between

Week 8 Monday, July 23, 2012 Exercise x Time Split Squat x 17 seconds each side Front Plank Leg Raise Hold x 35 seconds each leg Spider Push-ups x 20 seconds Side Plank Leg Raise Hold x 35 seconds each side RDL x 35 seconds Rocky Twist x 35 seconds Backwards Lunge x 35 seconds alternating legs Alternate Superman x 35 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, July 25, 2012 Exercise x Time Squat x 35 seconds Front Plank Hold x 1: 00 Side Push-ups x 20 seconds alternating sides Side Plank Hold x 35 seconds each side RDL with 25 lb. Plate x 35 seconds Prisoner Twist x 35 seconds Lateral Lunge x 35 seconds alternating legs Hip Bridge Hold x 35 seconds Repeat 2 x with 1: 00 minute rest in between Friday, July 27, 2012 Exercise x Time Split Squat x 17 seconds each side Front Plank Arm Reach Hold x 35 seconds each arm Regular Push-ups x 20 seconds Side Plank Roll Unders x 35 seconds each side RDL with 25 lb. Plate x 35 seconds Russian Twist x 35 seconds Forward Lunge x 35 seconds alternating legs Cobra Hold x 35 seconds Repeat 2 x with 1: 00 minute rest in between

Week 9 Monday, July 30, 2012 Exercise x Time Squat x 20 seconds each side Front Plank Arm Reaches x 40 seconds each arm Side Push-ups x 20 seconds alternating sides Side Plank Hip Raises x 40 seconds each side RDL x 40 seconds Prisoner Twist x 40 seconds Lateral Lunge x 40 seconds alternating legs Dead Fish Hold x 40 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, August 1, 2012 Exercise x Time Squat x 40 seconds Front Plank Leg Raises x 40 seconds alternating legs Regular Push-ups x 20 seconds Side Plank Leg Raises x 40 seconds each side RDL x 40 seconds Russian Twist x 40 seconds Forward Lunge x 40 seconds alternating legs Hip Bridge x 40 seconds Repeat 2 x with 1: 00 minute rest in between Friday, August 3, 2012 Exercise x Time Split Squat x 20 seconds each side Front Plank Hold x 1: 10 Spider Push-ups x 20 seconds Side Plank Hold x 40 seconds each side RDL x 40 seconds Rocky Twist x 40 seconds Backwards Lunge x 40 seconds alternating legs Double Arm/Leg Superman x 40 seconds Repeat 2 x with 1: 00 minute rest in between

Week 10 Monday, August 6, 2012 Exercise x Time Squat x 40 seconds Front Plank x 1: 10 Regular Push-ups x 20 seconds Side Plank Hold x 40 seconds each side RDL x 40 seconds Russian Twist x 40 seconds Forward Lunge x 40 seconds alternating legs Hip Bridge Hold x 40 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, August 8, 2012 Exercise x Time Split Squat x 20 seconds Front Plank Leg Raise Hold x 40 seconds each leg Spider Push-ups x 20 seconds Side Plank Hip Raises x 40 seconds each side RDL x 40 seconds Rocky Twist x 40 seconds Backwards Lunge x 40 secons alternating legs Alternate Superman x 40 seconds Repeat 2 x with 1: 00 minute rest in between Friday, August 10, 2012 Exercise x Time Squat with x 40 seconds Front Plank Arm Reach Hold x 40 seconds each arm Side Push-ups x 20 seconds alternating sides Side Plank Leg Raises x 40 seconds RDL x 40 seconds Prisoner Twist x 40 seconds Lateral Lunge x 40 seconds alternating legs Dead Fish Hold x 40 seconds Repeat 2 x with 1: 00 minute rest in between

Week 11 Monday, August 13, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Arm Reaches x 45 seconds each arm Spider Push-ups x 22 seconds Side Plank Leg Raise Hold x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Backwards Lunge x 45 seconds alternating legs Double Arm/Leg Superman Hold x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, August 15, 2012 Exercise x Time Squat x 45 seconds Front Plank Hold x 1: 20 Side Push-ups x 22 seconds alternating sides Side Plank Hold x 45 seconds RDL with 25 lb. Plate x 45 seconds Prisoner Twist x 45 seconds Lateral Lunge x 45 seconds alternating legs Cobra Hold x 45 seconds Repeat 2 x with 1: 00 minute rest in between Friday, August 17, 2012 Exercise x Time Split Squat x 45 seconds Front Plank Leg Raises x 45 seconds alternating legs Regular Push-ups x 22 seconds Side Plank Roll Unders x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Forward Lunge x 45 seconds alternating legs Dead Fish x 45 seconds Repeat 2 x with 1: 00 minute rest in between

Week 12 Monday, August 20, 2012 Exercise x Time Squat x 45 seconds Front Plank Leg Raise Hold x 45 seconds each leg Side Push-ups x 22 seconds alternating sides Side Plank Hip Raises x 45 seconds each side RDL x 45 seconds Prisoner Twist x 45 seconds Lateral Lunge x 45 seconds alternating legs Double Arm/Leg Superman x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, August 22, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Arm Reach Hold x 45 seconds each arm Regular Push-ups x 22 seconds Side Plank Leg Raises x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Forward Lunge x 45 seconds alternting legs Cobra x 45 seconds Repeat 2 x with 1: 00 minute rest in between Friday, August 24, 2012 Exercise x Time Squat x 45 seconds Front Plank Hold X 1: 20 Spider Push-ups x 22 seconds Side Plank Hold x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Backwards Lunge x 45 seconds alternating legs Hip Bridge x 45 seconds Repeat 2 x with 1: 00 minute rest in between

Week 13 Monday, August 27, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Hold x 1: 30 Regular Push-ups x 22 seconds Side Plank Hold x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Forward Lunge x 45 seconds alternating legs Hip Bridge x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, August 29, 2012 Exercise x Time Squat x 45 seconds Front Plank Arm Reaches x 45 seconds each arm Spider Push-ups x 22 seconds Side Plank Leg Raise Hold x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Backwards Lunge x 45 seconds alternating legs Dead Fish Hold x 45 seconds Repeat 2 x with 1: 00 minute rest in between Friday, August 31, 2012 Exercise x Time Split Squat x 22 seconds Front Plank Leg Raises x 45 seconds alternating legs Side Push-ups x 22 seconds alternating sides Side Plank Roll Unders x 45 seconds each side RDL x 45 seconds Prisoner Twist x 45 seconds Lateral Lunge x 45 seconds alternating legs Alternate Superman x 45 seconds Repeat 2 x with 1: 00 minute rest in between

Week 14 Monday, September 3, 2012 Exercise x Time Squat x 45 seconds Front Plank Leg Raise Hold x 45 seconds each leg Spider Push-ups x 22 seconds Side Plank Hip Raises x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Backwards Lunge x 45 seconds alternating legs Double Arm/Leg Superman x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, September 5, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Hold x 1: 30 Side Push-ups x 22 seconds alternating sides Side Plank Hold x 45 seconds each side RDL x 45 seconds Prisoner Twist x 45 seconds Lateral Lunge x 45 seconds alternating legs Cobra x 45 seconds Repeat 2 x with 1: 00 minute rest in between Friday, September 7, 2012 Exercise x Time Squat x 45 seconds Front Plank Arm Reach Hold x 45 seconds each arm Regular Push-ups x 22 seconds Side Plank Leg Raises x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Forward Lunge x 45 seconds alternating legs Hip Bridge Hold x 45 seconds Repeat 2 x with 1: 00 minute rest in between

Week 15 Monday, September 10, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Hold x 1: 30 Side Push-ups x 22 seconds alternating sides Side Plank Hold x 45 seconds each side RDL x 45 seconds Prisoner Twist x 45 seconds Forward Lunge x 45 seconds alternating legs Deadfish x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, September 12, 2012 Exercise x Time Squat x 45 seconds Front Plank Leg Raises x 45 seconds alternating legs Regular Push-ups x 22 seconds Side Plank Leg Raise Hold x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Backwards Lunge x 45 seconds alternating legs Hip Bridge x 45 seconds Repeat 2 x with 1: 00 minute rest in between Friday, September 14, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Arm Reaches x 45 seconds alternating arms Spider Push-ups x 22 seconds Side Plank Roll Unders x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Lateral Lunge x 45 seconds alternating legs Double Arm/Leg Superman x 45 seconds Repeat 2 x with 1: 00 minute rest in between

Week 16 Monday, September 17, 2012 Exercise x Time Squat x 45 seconds Front Plank Arm Reach Hold x 45 seconds each arm Regular Push-ups x 22 seconds Side Plank Hip Raises x 45 seconds each side RDL x 45 seconds Russian Twist x 45 seconds Forward Lunge x 45 seconds alternating sides Cobra x 45 seconds Repeat 2 x with 1: 00 minute rest in between Wednesday, September 19, 2012 Exercise x Time Split Squat x 22 seconds each side Front Plank Hold x 1: 40 Spider Push-ups x 22 seconds Side Plank Hold x 45 seconds each side RDL x 45 seconds Rocky Twist x 45 seconds Backwards Lunge x 45 seconds alternating sides Alternate Superman x 45 seconds alternating sides Repeat 2 x with 1: 00 minute rest in between Friday, September 21, 2012 Exercise x Time Squat x 45 seconds Front Plank Leg Raise Hold x 45 seconds each side Side Push-ups x 22 seconds alternating sides Side Plank Leg Raises x 45 seconds each side RDL x 45 seconds Prisoner Twist x 45 seconds Lateral Lunge x 45 seconds alternating sides Hip Bridge Hold x 45 seconds Repeat 2 x with 1: 00 minute rest in between