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Dryland

MUST BE REGISTERED FOR THE 22/23 SEASON TO JOIN

Wednesdays:

Our Wednesday dryland will focus on circuit training, strength & conditioning and SkillsQuest Fitness exercises. 

  • 5-6:30 PM - Grant Park, Portland
    • (NE 33rd Avenue and US Grant Place Portland, OR 97212 - Meet in parking lot on North side of HS)
  • 5-6:30 PM - Hood River High School, Hood River
    • (1220 Indian Creek Rd, Hood River, OR 97031 - Meet in parking lot near pickle ball courts)
  • Dates: Oct. 5, Oct. 12, Oct. 19, Oct. 26, Nov. 2, Nov. 9

Sundays:

Our Sunday dryland will be a family friendly activity in the Portland, Hood River or Columbia Gorge area.  The goal is to get in a workout while also promoting team building.  We invite athletes, parents and siblings to join in! 

  • Sat Oct. 1 - Saturday  Dryland  
    • Time TBD
    • Team Hike - Oakridge Trail 
    • If you would like to ride in the team van meet at Mt. Hood Alpine Racing Center.  (6520 HWY 35
      Mt. Hood, OR 97041
  • Sunday Oct. 2 - BBQ / Ski Swap
  • Oct. 9 - Sunday 3:00 - 5:00 pm - Dryland
  • Oct. 16 - Sunday 3:00 - 5:00 pm - Dryland 
  • Oct. 23 - Sunday 3:00 - 5:00 pm - Dryland
    • Hood River Skill Quest Fitness Testing and Assessment
    • Hood River Valley High School - 1220 Indian Creek Rd, Hood River, OR 97031
    • Bring Pickleball gear for fun play after!  Parents can play during dryland
  • Oct. 30 - Sunday 3:00 - 5:00 pm - Dryland 
    • Tabor Mountain Park - Costume Stair Suffer Fest - Costumes encouraged 
    • SE 60th Ave &, SE Salmon St, Portland, OR 97215 
  • Nov. 5 - Ski Ball Auction - Crag Rat Hut 
  • Nov. 6 - Sunday - TBD (time and availability)
    • Brimstone Boulders - Bouldering 101
  • Nov. 12 - Saturday 3:00 - 5:00 pm - Dryland 
    • Mountain View Ice Arena - Ice Skating!  
    • Please register for the 12:45 - 3:00 PM open skate window on their website - https://15560.ezfacility.com/Sessions 

Remote Workouts - ARCHIVE

11/18/21  

Warm-Up:

  • arm circles - small to big, big to small
  • Jog in place
  • skip in place
  • 20 jumping jacks
  • 10 inch worms 

Legs:

  • static squats x 15
  • L leg back - lunge - pulse x 15
  • L leg back - full lunge x 15
  • static squats x 15
  • R leg back - lunge pulse x 15
  • R leg back - full lunge x 15 
  • static squats x 15
  • squat - step wide left and back - keep knees bent x 15
  • squat - step wide right and back - keep knees bent x 15

 

  • light weights - squat to shoulder press x 15
  • light weights - Tricep kickbacks x 15
  • wide pushup plank - lower to belly - lift chest, arms, legs - back to plank x 10
  • light weights - bicep curls x 20
  • knees or plank - tricep pushups x 10
  • light weights - vertical raise w/ goal post arms x15

Core:

on back:

  • basic crunch x 30
  • Knees in table top - bicycle x 30
  • straight legs - bicycle - hold on every 3rd 
  • straight legs - slow lower, quick up x 15
  • boat pose 30 seconds 

 

11/4/21  

Warm-Up (5 min):

  • Walk in place - 30 sec.
  • Jog in place - 30 sec.
  • High knees jog - 30 sec. 
  • Butt Kickers - 30 sec.
  • Jumping jacks - 30 sec.
  • Static squats - 30 sec. 
  • Inchworms - 30 sec. 
  • Push up to downdog - 30 sec.

Legs (Leg Blaster Workout!):

  • standing squat x10
  • forward lunge x 10 ea leg
  • scissor jumps x 5 ea leg
  • squat jumps x 10

Repeat circuit x 5

Shoulders & Core:

  • plank to forearm & back to hands x 10
  • plank position -shoulder taps x 10
  • plank position - lift L leg & hold, then R leg & hold x 10
  • plank position - jump legs out then in x 10
  • plank jump to squat and stand 
  • From back / shoulders on ground - flutter kick x20
  • From back / shoulders on ground - criss cross legs x 20
  • From back / shoulders on ground - legs lift up & down x 10
  • From back / shoulders on ground - static hold legs 6in off ground - 10 sec. 

Repeat both circuits 2 more times

10/28/21  

Warm-Up (5 min):

  • Walk in place - 30 sec.
  • Jog in place - 30 sec.
  • High knees jog - 30 sec. 
  • Butt Kickers - 30 sec.
  • Jumping jacks - 30 sec.
  • Static squats - 30 sec. 
  • Inchworms - 30 sec. 
  • Push up to downdog - 30 sec.

Arms & Shoulders:

  • Shoulder taps x 20 (from knees or plank position)
  • Tricep pushups x 10 (from knees or plank)
  • small arm circles x 20 front / 20 back
  • lateral raises x 20 (slow and in control)
  • (break - grab light weights)
  • Arnold press x 15
  • bicep curl x 15
  • hammer curl into overhead press x 15
  • slow front raise, 2 x rows, slowly lower x 15
  • front raise and pulse x 15
  • front raise and criss-cross x 15
  • (break)
  • tricep kickbacks x 15
  • tricep extension overhead x 15
  • tricep pulse, palms up x 15

Core:

  • laying on back - hands straight up, legs in table top, R leg extends out & R arm extends back, x 20 then hold extended on R side for 15 seconds
  • repeat on Left side 
  • center crunch x 20
  • R elbow to L knee and switch sides x 20
  • laying on back - legs straight up, slowly lower R leg & back up, then Left x 20
  • crunch to a ball then extend arms and legs x 20
  • repeat circuit 

10/14/21  

Warm-Up (5 min):

  • Walk in place - 30 sec.
  • Jog in place - 30 sec.
  • High knees jog - 30 sec. 
  • Butt Kickers - 30 sec.
  • Jumping jacks - 30 sec.
  • Static squats - 30 sec. 
  • Inchworms - 30 sec. 
  • Push up to downdog - 30 sec.

Core:

  • hands & knees - extend right arm and left leg, pull in elbow to knee x 10 reps
  • hands & knees - extend left arm and right leg, pull in elbow to knee x 10 reps
  • Bicycle crunches (extend one leg, elbow to opposite knee) x 25 reps
  • boat pose (legs straight and hover above ground, shoulders off the ground and arms extended long) x 30 sec
  • Leg swings (back and shoulders on ground, legs straight and extended to ceiling, slowly lower to a hover and back up) x 10 reps 
  • Repeat circuit x 3

Upper body (use light weights): 

Body position - slight bend in the knees, keep core tight, do movements slow and in control, limit any body swing movement

  • alternating shoulder press (weight on each shoulder, extend directly upwards) x 10 
  • alternating bicep curls  x 10 
  • High pulls (arms extended to waist w/ weights, pull directly upwards and squeeze (looks like chicken arms)) x 10
  • alternating frontal raise (arms extended to waist, keeping arm straight raise directly in front of body and down) x 10
  • Lateral raise (arms extended to waist, keeping straight arm extend outward and down) x 10
  • Repeat circuit x 3 

Lower Body:

  • Alternating curtsey w/ weights in both hands x 10
  • Alternating Lateral lunge w/ weight (weight in one hand, other arm extended in fist, as you lunge weighted arm reached to opposite foot) x 10 
  • Goblet squat w/ weight (pause at bottom) x 10
  • repeat circuit x 3 

Cooldown

10/7/21 

Warm-Up (5 min):

  • Walk in place - 30 sec.
  • Jog in place - 30 sec.
  • High knees jog - 30 sec. 
  • Butt Kickers - 30 sec.
  • Jumping jacks - 30 sec.
  • Static squats - 30 sec. 
  • Inchworms - 30 sec. 
  • Push up to downdog - 30 sec.

Circuit 1 (5-10lb weight):

  • Right Side only:
    • Plank w/ renegade row (use weight for R side row) x 5 reps
    • Plank to squat thrust w/ weight R side x 5 reps
    • Squat curl w/ weight R side / left hand outstretched in fist x 5 reps
    • Reverse lunge w/ weight on R shoulder / left hand outstretched in fist x 5 reps
    • Shoulder press (w/ weight R side) / Left hand outstretched in fist x 5 reps 
  • Left Side same exercises (w/ weight 5-10lbs.) x 5 reps 
  • Repeat R then L side circuit x 4 reps
  • Repeat R then L side circuit x 3 reps 

Circuit 2 (10lb weight): 

  • Goblet Squat w/ single weight in both hands x 5 
  • Halo to sash movement w/ single weight in both hands x 5 
  • Push Ups x 5 
  • Repeat Circuit x 4 reps
  • Repeat Circuit x 3 reps

Core:

  • Plank hold - 60 sec. 
  • Plank w/ shoulder taps - 15 reps 
  • Plank hold - 45 sec. 
  • Plank w/ shoulder taps - 10 reps
  • Plank hold - 30 sec. 
  • Plank w/ shoulder taps - 5 reps 

Cooldown