Nutrition And Strength
Training Intensive Exercise

N.A.S.T.I.E  2018
June 11 - July 20, 2018

Incoming 9th – Recent Grads Test

Incoming 9th -Recent Grad Programming

If you are currently at HHS or entering HHS, and want to get more fit — this program is for you!  We will be working on movement forms and striving to gain strength, flexibility, and endurance through body weight exercises and weight training.  Girls and guys can get an appropriate experience learning about fitness and developing great habits and a healthy body. This is not just for athletes…

Session Details:

All H.S. sessions will be offered at HHS in the weight room, gymnasium, and outdoor facilities

You may attend any session start time on any given day but if you are LATE, you will have to wait for the next start time!

Sessions are Mondays – Thursdays (June 11th – July 20th)  No Session on July 4th!

Session Start Times for Mondays, Tuesdays, and Thursdays (see tabs below for Wednesday’s Schedule):

6:00 AM

6:30 AM

7:00 AM

7:30 AM

8:00 AM

8:30 AM

Standard Session $60 includes t-shirt

Standard Session + FMS Screen $75 includes t-shirt

Monday Programming

If you want to do Zumba with Anne Nyseth:

EITHER:

  • Lift (6:00AM or 6:15AM)
  • Zumba with Anne Nyseth (7:15AM – 8:00AM)

OR

  • Zumba with Anne Nyseth (7:15AM – 8:00AM)
  • Lift (After Zumba)

***If you don’t care do Zumba with Anne Nyseth:

The normal  start times at 6:00 AM, 6:30 AM, 7:00 AM, 7:30 AM, 8:00 AM, and 8:30 AM will occur on the track and focus will be as follows:

Reflexive Performance Reset “Wake Up Drills” (5 min)

  • Dynamic Warm Up (5 min)
  • Agility and speed work (15 min)
  • Lifting (45-60 min)
  • Functional Movement Work / Cool Down (5-10 min)

Tuesday Programming

  • Dynamic Warm Up (5 min)
  • Max velocity drills and starts (15 min)
  • Lifting (45-60 min)
  • Functional Movement Work / Cool Down (5-10 min)

Wednesday Programming

If you want to do Vinyasa Yoga with Zen and Pow’s Steph Helmers:

EITHER:

  • Lift (6:00AM or 6:15AM)
  • Vinyasa Yoga with Zen and Pow’s Steph Helmers (7:15AM – 8:00AM)

OR

  • Vinyasa Yoga with Zen and Pow’s Steph Helmers (7:15AM – 8:00AM)
  • Lift (After Vinyasa Yoga)

***If you don’t care do Vinyasa Yoga with Steph Helmers:

The normal  start times at 6:00 AM, 6:30 AM, 7:00 AM, 7:30 AM, 8:00 AM, and 8:30 AM will occur on the track and focus will be as follows:

Reflexive Performance Reset “Wake Up Drills” (5 min)

  • Dynamic Warm Up (5 min)
  • Agility and speed work Work (15 min)
  • Lifting (45-60 min)
  • Functional Movement Work / Cool Down (5-10 min)

Thursday Programming

  • Dynamic Warm Up (5 min)
  • Acceleration Drills and Mechanics (15 min)
  • Lifting (45-60 min)
  • Functional Movement Work / Cool Down (5-10 min)
Mississippi Valley Driving School
Ironworks
Features Sports Bar and Grill Holmen
Bluske Construction
ACME
Registration Details for 2019 coming during April 2019
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