Week 6
Day 1 Movement Preparation Workout 1.5 mile run Forward Plank 1:00 hold Side Planks :30 each side Frog Squat :30 seconds Set of 4 rounds Elbows to knees 15 reps Broad Jump 10…
Week 4
Day 1 Movement Preparation Workout 1.5 mile run Set of 6 rounds Push-ups 15 reps Squat Thrusts 15 reps Sit-ups 15 reps Mountain Climbers 15 reps 100 yd. run 1.5 mile run…
Week 2
Day 1 Movement Preparation Workout 1.5 mile run Set of 8 rounds Push-ups 10 Squat thrusts 10 Sit-ups 10 Mountain Climbers 10 Set of 2 rounds Forward Plank :30 seconds…
Week 1
Day 1 Movement Preparation Workout Assessment test: 2 minute timed push-ups 2 minute timed sit-ups 40 yd. sprint 3.0 mile run Post-workout regeneration Day 2 Movement…
Week 8
Day 1 Movement Preparation Workout 1.0 mile run Forward Plank 1:00-1:30 hold Side Plank 1:00 hold each side Frog Squat 1:00 hold 1.0 mile run Set of 4 rounds Hand release Push-…
Week 3
Day 1 Movement Preparation Workout Set of 4 rounds Pull-ups 3-5 reps Air Squats 10 reps Skaters 10 reps Farmers Carry 50 yds. Crunches 10 reps 2.0 mile run Post-workout…
Week 9
Day 1 Movement Preparation Workout 3.0 mile run Set of 8 rounds Push-ups 25 reps Squat Thrusts 25 reps Sit-ups 25 reps Mountain Climbers 25 reps 100 yd. run Post-workout…
Gear List
Foam Roller GPS or pedometer to measure running Band for stretching Running shoes Pull up band Hand Gripper 25 pound dumbbells or kettle bells for farmer’s carry (one side each)
Post Workout
Calf Calf (Roller) Glute Groin Groin (Roller) Hamstring Hamstring (Roller) Hip External Rotator Hip Flexor IT Band IT Band (Roller) Lats Middle and Upper Back Middle Back Post-…
Movement Preparation
Ankles-Hips-Shoulders Starting Position: Left knee bent at 90 degrees, with foot flat on the ground. Right knee is on the ground with foot flexed and arms down at your side. Lean forward…