Links

Shen Runners- http://shenrunners.teampages.com/

NYS HS Cross Country Results- tullyrunners.com

Local Results- section2harrier.com

Nike Cross- http://www.runnerspace.com/nxnny

Live Event Coverage- http://ny.milesplit.com/

USATF Adirondack Association- https://www.usatf.org/membership/application/index.asp

Core

Ab Wheel Roll Out-https://www.youtube.com/watch?v=PwqJTPsI6i0&t=21s

Accordions- https://www.youtube.com/watch?v=VXW4sS1swoc

Alt- Leg Raise- https://www.youtube.com/watch?time_continue=1&v=F1T9WgShst8

Alt- Superman- https://www.youtube.com/watch?time_continue=7&v=r7mpEZpBUXk

Back Extensions- https://www.youtube.com/watch?time_continue=4&v=xMyFXMZ6Ch0

Back Extensions (Bench)- https://www.youtube.com/watch?time_continue=5&v=JEKI7Hec-_U

Butterfly Sit-ups- https://www.youtube.com/watch?time_continue=2&v=qZ-tphEFkgg

Crunch- https://www.youtube.com/watch?v=qDGlR_o8mdc

Double Butt Kicks- https://www.youtube.com/watch?v=17UyP3b7POA

Elbow Floor Obliques- https://www.youtube.com/watch?v=jtdU0iaUIhU

Leg Raises- https://www.youtube.com/watch?v=F1T9WgShst8

Reverse Crunch- https://www.youtube.com/watch?time_continue=1&v=8W5AUepfUws

Reverse Hypers-https://www.youtube.com/watch?time_continue=18&v=hVFz3GCeBl8

Russian Twist- https://www.youtube.com/watch?time_continue=3&v=i67z0lulcmQ

Super Dogs- https://www.youtube.com/watch?v=k7eHT3dC3a0

Supine Hold- https://www.youtube.com/watch?time_continue=6&v=UjNj5GoR9wQ

Hips

Hammy Bucks- https://www.youtube.com/watch?v=roJaaLEt5oA

Hip Bucks- https://www.youtube.com/watch?v=pwPgFI25mpo

Hip Bucks (Single Leg)- https://www.youtube.com/watch?v=XssGJ3EJEAs

Hip Hikes- https://www.youtube.com/watch?v=IJhivBLXVkk

Myrtl-https://www.youtube.com/watch?v=85B1dfmgxrg

Pike Leg Raise-https://www.youtube.com/watch?v=sBhQxMfpuJU

Single Leg Bucks-https://www.youtube.com/watch?v=XssGJ3EJEAs

Lower Body Strength

Air Squat- https://www.youtube.com/watch?time_continue=2&v=F8HQWN4kyLI

Ball Hammy Curl- https://www.youtube.com/watch?v=KtTO6DHsfAc

Lunge Jumps- https://www.youtube.com/watch?v=5vVDT8ya4YE

Lung Matrix- https://www.youtube.com/watch?time_continue=3&v=TztqW3Jum50

Med Ball Squat- https://www.youtube.com/watch?v=-kp_h3IxTz8

Partner Glute/Ham- https://www.youtube.com/watch?v=_FKqvwVPqUQ

Three Way Ham/Touch- https://www.youtube.com/watch?time_continue=2&v=roJaaLEt5oA

Tuck Jumps- https://www.youtube.com/watch?v=17UyP3b7POA

Mobility

Figure 4-https://www.youtube.com/watch?v=b825OX2vegM&disable_polymer=true

Pigeon Stretch- https://www.youtube.com/watch?time_continue=2&v=MmwXmzPF1dQ

Worlds Greatest-https://www.youtube.com/watch?v=nG38sH8fwSM

Upper Body Strength

Bench Press- https://www.youtube.com/watch?v=14oIZDwB82A

Pull-Ups- https://www.youtube.com/watch?v=vw5Xmu5CIew

Push-Ups- https://www.youtube.com/watch?time_continue=106&v=0fk910Ohs14