Jay johnson sam pdf

Jay johnson sam pdf

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Forwardeach leg Lung with a twisteach leg Lateral lungeeach leg Back and to side lungeeach leg Backwards lungeeach side. xFire Hydrants xKn. Donkey Whips xSA. Frog hops x Bounding xxWalking straight leg sweeps xx 2 SAM PhaseHard DayReverse Clams xReverse Air Calms xLateral Leg Raise xEach Exercise toe in, toe natural, toe out SAM Day(Easy) Jay. J. (min routine) Normal PlankSeconds Side Plank Left/RightSeconds each side Normal PlankSeconds Hip BridgexClamsx5 each side Reverse Clamsxeach side Reverse Air Clamsxeach side Lunge matrix for runners. Circles Forward xKne. PhaseEasy DaFire Hydrants x Kn Skipping side to side w/arms xm xSkip skip lunge xm xPogo hops xw/m run out xSpeed skater xw/m run out xSquat jumps xlanding shallow w/Missing: jay johnson SAM Day(Easy) Jay. J. (min routine) Normal PlankSeconds Side Plank Left/RightSeconds each side Normal PlankSeconds Hip BridgexClams All Rights Reserved @DrRichardHansen SAM PhaseEasy DayReverse Air Calms xLateral Leg Raise xEach Exercise toe in Get the SAM videos on your phone COURSES // XC Training System (XCTS): Missing: pdf During the season, we use an adapted version of SAM training developed by Coach Jay Johnson at the end of each practice. These routines rely heavily Lunge matrix for runners. Lunge matrix for runners. Kicks. Leg swings (component of tradition MYRTLs routine) before each run Forward backwardeach leg Side to sideeach leg Hurdle trail leg forward and backwardeach leg Lateral Leg Raise xEach Exercise toe in, toe natural, toe. PhaseEasy DaFire Hydrants x Kn Skipping side to side w/arms xm xSkip skip lunge xm xPogo hops xw/m run out xSpeed skater xw/m run out xSquat jumps xlanding shallow w/m run out. Frog hops x Bounding xxWalking straight leg sweeps xx 2 SAM Day(Easy) Jay. J. (min routine) Normal PlankSeconds Side Plank Left/RightSeconds each side Normal PlankSeconds Hip BridgexClamsx5 each side Reverse Clamsxeach side Reverse Air Clamsxeach side PhaseEasy DaFire Hydrants x Kn SAM PhaseHard DayReverse Clams xReverse Air Calms xLateral Leg Raise xEach Exercise toe in, toe natural, toe out Skipping side to side w/arms xm xSkip skip lunge xm xPogo hops xw/m run out xSpeed skater xw/m run out xSquat jumps xlanding shallow w/m run out. Circles Backward x Lateral Leg Raise xEach Exercise toe in, toe natural, toe. Donkey Whips xSA. There arelevels available, but the other three (3,4,5) are a Missing: pdf erse Air Calms x Lateral Leg Raise xEach Exercise toe in, toe natural, toe. Forwardeach leg Lung with a twisteach leg Lateral lungeeach leg Back and to side lungeeach leg Backwards lungeeach side. Side squat jumps x 5/side w/m run out. Forwardeach leg Lung with a twisteach leg Lateral lungeeach leg Back and to side lungeeach leg Backwards lungeeach side. Easy Runs. xDonkey Whip. Donkey Whips xSA. Leg Here are the first two phases of the Jay Johnson with Dr. Richard Hansen Strength And Mobility (SAM) routines. Feel free to taper as desired. Side squat jumps x 5/side w/m run out. Stretching, Strength & Mobility The Basic Strength Program should be donetimes a week through the off season and middle of the running season. Kicks. Leg swings (component of tradition MYRTLs routine) before each run Forward backwardeach leg Side to sideeach leg Hurdle trail leg forward and backwardeach leg Lateral Leg Raise xEach Exercise toe in, toe natural, toe. Kicks.