WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Rack Barbell Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: Prowler Push to 20 yard sprint: 4 sets rest 2 mins in between *push prowler 20, [...]
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder Toss: Alternating:R-side/L-Side: 20/14lbs: 5x30sec Med Ball Chest Pass: 5x1 [...]
Warm-up: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Chain Back Squats: 5 @50 3 @60 1 @70: 5x3 @70% Build to 3 or 4 [...]
Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 5 @60 5x5 @70%: for speed. pair w/ 5x5 20sec squat hold jumps 4” Deficit Power [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans TRACK DAY: SPEED: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building sprints: 100 yards: gradually run into 50/60/70% and throttle down 4 sets (Alternate) of Stomach/Back to stand Sprints: 30 yards: 60-70% 10x40m sprints: 100% [...]
Warm-Up: 2 rounds 40 Meter bear crawl 40 Meter crab walk 10/10 Mountain climbers 10 Hang power clean (light) 10 Push-ups CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: W/ SPRINTS AFTER REP 10 EACH TIME *This is supposed to be a sprint. Perform like a broad jump throw* STRENGTH: Power Snatch from [...]
WARM UP: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @ 50 3 @60 1 @70%: 5x5 @70% Power [...]
Today is a Rest Day for the program! Hit your Rest Day Recovery here!
Today is a Rest Day for the program! Hit your Rest Day Recovery here!
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
WARM UP: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: Deadlift 1RM Max Height Box Jump Recovery: Low Back, Hips and Hamstrings
