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