HAC-INSIDE THE DEN THE Train in the off-season with Weightlifting CluB

BY THOMAS DUVER, OLIVIA FRIES, AND KAI POLOZIE

full workout WiTH KAI (ADVANCED)

DAILY WARM UP: foam roller and rowing machine for knees

MONDAY: high intensity interval training (10-12, 2-minute intervals; 185-203 heart rate)

TUESDAY: arms, shoulders, chest also legs and abs (2 hours)

WEDNESDAY: longer anaerobic threshold work (2, 10-minute intervals; 165-185 heart rate)

THURSDAY: back, biceps, abs also chest and shoulders (2 hours)

FRIDAY: steady state cardio (1.2 hours; >145 heart rate)

SATURDAY: legs and abs (2 hours)

SUNDAY: rest day

home workout with Tommy (BASIC)

3 sets of 10 pushups (3 days/week)

20 body weight squats (3 days/week)

3 sets of 20 crunches (3 days/week)

Cardio: run/walk/bike for at least 30 minutes (5 days/week)

Unified Basketball sign-ups

BY OLIVIA FRIES

Unified Basketball sign-ups are officially out! Unified Basketball is open to all Upper School students who are interested in this once-

Disclaimer: These exercises are a general guideline. Tailor each activity to your own ability, changing sets or reps as needed. People with underlying conditions should consult their doctor before participating in this workout routine. The Howler is not responsible for any harm that occurs as a result of this workout. • in-a-lifetime opportunity to work with, and compete against, students with intellectual and developmental disabilities. Practices will start the week of April 10th-14th. Scan the QR code to claim your spot on the team before it is too late.

If you have any questions, please contact Dr. Colleen Doyle at cdoyle@allendalecolumbia.org, Seth Hopkins at shopkins@allendalecolumbia.org, or Olivia Fries at ofries23@allendalecolumbia. org for more information. •