Daily Itinerary & Program Schedule

Each day, members will have 45 minutes of a pre-determined running program in conjunction with 45 minutes of a pre-established lifting routine. 

Each running workout, held at the grass field adjacent to the NHS Tennis Courts will consist of:

1. A dynamic warm-up, 

2. Agility drills involving ladders, cones, and hurdles,

3. Medicine ball movements for functional and rotational strength, and

4. Assorted Conditioning Drills (Ex. 1.5 Mile Run, Australian Ladder, Flying 40's)

Each strength workout, held in the NHS Fitness Center will consist of:

1. A weight room warm-up consisting of functional body-weight movements,

2. Olympic Lifting Movements (Clean, Jerk, Romanian Dead Lift, Front Squat),

3. Strength-based Movements (DB Floor Press, DB Shoulder Press, Deadlifts, Military Press), and

4. Auxiliary movements for injury prevention (Single Leg Movements, Single Arm Movements, and Joint-Stability Exercises) 

To help our students, athletes, parents, and guardians understand what a typical day-in-the-life of a summer member will look like, please review the document below. 

@Natickstrength