New Braunfels Canyon Cross Country

 Swan - 5 reps for 10 sec                                                        

 Roll up - 10 reps

 One leg kick ups - 1 set of 10 each leg

 Hundreds - 100 arm pumps

 Set 1 - 20 secs

prone plank

side plank

supine plank

side plank

Clams - 10 reps each leg

Leg raises - neutral, toe in, toe out- 10 reps

Donkey kicks - 10 reps

Donkey whips - 10 reps

Fire hydrant - 10 reps

Forward knee circles - 10 reps

Backward knee circles - 10 reps

Trail leg forward - 10 reps

Trail leg backward - 10 reps

Forward leg swings - 10 reps

Backward leg swings - 10 reps

Side leg swings - 10 reps

Knee bent leg swings - 10 reps

Set 2 - 30 secs

prone

side

supine

side

Front lung - 15 each leg

Single leg squats - 10 reps

Lateral shuffle - 30 yards and back

Set 3 - 5 leg lifts

prone

side

supine

side

Scorpions - 10 reps

Rockies Girls 5 Boys 10 (push up with clap)

Lower Body crawl - 10 reps

Iron crosses - 10 reps