Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.


Circuit Core

Once a week we will do circuit, which is a series of exercises that keep heart rate up while increasing strength and endurance. The idea of this is increase overall body fitness. These exercises will include core drills and add some of the following.

Second, the monster is a great tool because it is 15 to 20 minutes of non stop strength work. According to yoga instructor Kimberly Johnson, "What is core strength? Core strength is a balance between the intrinsic and extrinsic muscles of the body—the big dominant outer muscles—pects, delts, fronter abdominals, lats—and the smaller inner muscles—deeper layers of the abdominal wall, iliopsoas, and muscles of the pelvic floor." This descrition helps to understand the value of total body strength. In most people the large muscles dominate, but by concentrating on the whole body you strengthen both inner and outer muscles. This will absolutely make you a stronger, faster, more efficient runner.

Examples of Circuit exercises

  • Elast-a-bands (side walk/buns of steel, xc skier/shoulder extension, ducklings)
  • Lunges
  • Toe taps/tuck squats
  • One leg bridges
  • Wall angels
  • Barefoot balancing and calf raises
  • Dips
  • Mountain climbers
  • Cheerleaders
  • Crabwalks
  • Burpies

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