Chris – The Raleigh Racers

Is Practice Cancelled?

NO! Practice will be held as scheduled on our team calendar. See you there.

If there is a chance of thunderstorms, check your email and this page for updates on practice.

Last Updated: 8:27am 05-03-2022

Our Zoom workout of the day.

Total	28:30	Block Time	Total
WARM UP
small to large arm circles forward	00:20
shake arms out	00:10
small to large arm circles backward	00:20
shake arms out	00:10
pat your back	00:20
90* front	00:20
twist swing arms	00:20
arms out turn liquid out	00:20
soccer kick touch feet	00:30
knees up touch w/ hands	00:30
normal march	00:30
march feet wide	00:30
kick bottom hands on hips	00:30
kick bottom hands front and open	00:30
Side bend hand to opposite foot	00:30
knees up touch w/ hands	00:30
reach up – side to side	00:30
Toy soldier	00:20
Total Block Time		07:10	07:10
BLOCK 2 – Cardio Block – repeat 4
high knees or march use arms	00:20
rest	00:10
side to side skater or side step	00:20
rest	00:10
jumping jacks	00:20
rest	00:10
pop squat – turn to each side	00:20
rest	00:10
Total Block Time		08:00	15:10
BLOCK 3 – Strength – repeat 4
Bicycle alternate legs with arms	00:20
rest	00:10
high crunches	00:20
rest	00:10
flutter kick	00:20
rest	00:10
push-ups	00:20
rest	00:10
Total Block Time		08:00	23:10
BLOCK 4 – Flexibility Block
squat windmill – circle back and forward	00:20
legs shoulder apart reach to R the side hand on leg	00:20
legs shoulder apart reach to L the side hand on leg	00:20
Shoulder stretch R & L	00:20
Tricep Stretch R & L	00:40
forward fold/ sway	00:20
standing quad stretch R & L	00:40
hurdler R & L	00:40
Butterfly Stretch	00:20
figure 4 R	00:20
figure 4 L	00:20
knee to chest R & L	00:40
Total Block Time		05:20	28:30

Our Zoom workout of the day.

Total	35:50	Block Time	Total
WARM UP
small to large arm circles forward	00:30
shake arms out	00:10
small to large arm circles backward	00:30
shake arms out	00:10
pat your back	00:30
Side bend hand to opposite foot	00:30
Twist R to L arms out	00:30
knees up touch w/ hands	01:00
march pumping arms – step back / foward	01:00
hands hips moving side to side	01:00
marching hands up goal post	01:00
Total Block Time		06:50	06:50
BLOCK 1 – Strength
Straight Leg Raises R Front / Side	02:00
bicep curls x 2 with rest	01:00
tricep extension single	01:00
Straight Leg Raises L Front / Side	02:00
bicep curls x 2 with rest	01:00
tricep extension single	01:00
Total Block Time		06:50	13:40
BLOCK 2 – Cardio (marching between)
kick bottom – hands front and open	01:00
march	00:30
move side to side with sqaut	01:00
march	00:30
side to side and jabs	01:00
march	00:30
kick bottom and rows	01:00
march	00:30
punchs and rotate	01:00
march	00:30
jumping jack or star jump	01:00
march	00:30
squat and press	01:00
march	00:30
knee repeater L forward R back arms to knee	01:00
knee repeater R forward L back arms to knee	01:00
march	00:30
straigh punches	01:00
march	00:30
knee up and chest press	01:00
march	00:30
side step squat	01:00
march	00:30
Total Block Time		17:30	31:10
STRETCH BLOCK
stream line straight	00:20
stream right	00:20
stream left	00:20
Shoulder stretch R & L	00:20
Tricep Stretch R & L	00:40
forward fold/ sway	00:20
standing quad stretch R & L	00:40
hurdler R & L	00:40
Butterfly Stretch	00:20
knee to chest R & L	00:40
Total Block Time		04:40	35:50