Training

Home Workout #1 (outside/track)
Tracks that are easy to access: William Penn, Dickinson, Abessinio, Mount Pleasant, George Read, Brandywine, Middletown
Run a mile (track with your phone)
Drills (set up two water bottles 40 steps apart or use the exchange zones)
Sprints (use the same water bottles)
Stretch
Sprints (same water bottles)
Set the water bottles 120 steps apart or use the 100m dash
Sprint that distance ten times at 80% effort, rest for 1:15 between each run
Drills (40 steps apart)
75 push ups
150 squats
3 sets of each: 25 bird dogs, 25 bicycle kicks, 25 flutter kicks, 25 in/outs
125 calf raises
125 toe raises
Stretch

Sample Workout from Home (inside)
Home Workout #2

Planks Circuit

Fire Hydrants Circuit

30 Right Side Out
30 Left Side Out
30 Right Side Back
30 Left Side Back
30 Right Side Circle Forward
30 Left Side Circle Forward
30 Right Side Circle Backward
30 Left Side Circle Backward
30 Second Right Side Out Hold
30 Second Left Side Out Hold
30 Second Right Side Out Hold
30 Second Left Side Out Hold

400 Walkback Workout