Embedded Files
DAILY WARM UP ROUTINE FOR EACH DAY
DAILY WARM UP ROUTINE FOR EACH DAY
DO WARM UP FIRST BEFORE EACH WORKOUT
WARM UP
WARM UP
FORWARD JOG (20 YD)
BACKWARD JOG (20 YD)
TOE TOUCH KICKS (20 YD)
WALKING QUAD STRETCH (20YD)
HIGH KNEE KARAOKE (20 YD BOTH WAYS)
WALKING LUNGES (20 YD)
BACKWARD LUNGES (20 YD)
STRIDE (2O YD)
RETRO STRIDE (20 YD)
SIDE LUNGE (20 YD)
BACKWARD JOG (20 YD)
SPRINT 10 YARDS (2 TIMES)
SPRINT 5 YARDS AND BACK (2 TIMES)
MONDAY - SPRINTS
MONDAY - SPRINTS
(DO SPEED WARM UP FIRST)
SPRINTS
SPRINTS
SPRINTS (REST 25 SECONDS EACH REP)
SET 1 (8 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 1 (8 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
100 YARDS X 4
80 YARDS X 2
60 YARDS X 2
REST 60 seconds
SET 2 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 2 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
100 YARDS X 2
80 YARDS X 2
40 YARDS X 2
REST 60 seconds
SET 3 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 3 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
80 YARDS X 2
60 YARDS X 4
TUESDAY - PLYO WORKOUT
TUESDAY - PLYO WORKOUT
(DO SPEED WARM UP FIRST)
COMPLETE 3 SETS
COMPLETE 3 SETS
check video for explanations of exercises
Jump Squats - 10 Reps (watch min 0:25)
REST 25 SECONDS
2. Jump Lunges - 10 reps (watch min 0:57)
REST 25 SECONDS
3. Lateral Bounds - 10 reps (watch min 1:30)
REST 25 SECONDS
4. A Skips - 15 seconds (watch min 2:08)
REST 25 SECONDS
5.Reverse Lunge Knee Drive - 5 each leg
(watch min 2:32)
REST 25 SECONDS
6. Tuck Jumps - 10 reps (watch min 3:09)
REST 25 SECONDS
7. High Knees - 15 seconds (watch min 3:38)
REST 25 SECONDS
8. Heel Flick "butt kicks" - 15 seconds
(watch min 4:09)
REST 25 SECONDS
9. Kneeling Jumps - 10 reps (watch min 4:39)
REST 25 SECONDS
10. Calf Jumps - 10 reps (watch min 5:33)
REST 2 MINUTES THEN REPEAT 2 MORE SETS
REST 2 MINUTES THEN REPEAT 2 MORE SETS
THURSDAY - SPRINTS
THURSDAY - SPRINTS
(DO SPEED WARM UP FIRST)
SPRINTS
SPRINTS
SPRINTS (REST 25 SECONDS EACH REP)
SET 1 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 1 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
100 YARDS X 2
80 YARDS X 2
60 YARDS X 2
REST 60 seconds
SET 2 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 2 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
100 YARDS X 2
60 YARDS X 2
40 YARDS X 2
REST 60 seconds
SET 3 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
SET 3 (6 sprints) (STOP AT END AND DO NEXT REP WHERE YOU FINISHED)
80 YARDS X 2
60 YARDS X 4
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