THE WARM-UP
1 x 100m Stride Out. Just run easy. Not all out. Just easy and smooth.
THE MAIN SET
Perform the following exercises in a back-to-back fashion with minimal rest between exercises. If you need to catch your breath, go ahead and take a breather.
{1}. Hill Sprints (100 Meters): Start at the base of a steep hill and sprint to the top. Walk back down the hill as needed to recover.
{2}. Overhead Med Ball BB Squats (5 Reps): Start at the top of the bleachers with a ball overhead. Squat down to at least 90 degrees, or as low as you can go before needing a spotter. Reverse to the start.
{3}. Sprint (100 Meters): Repeat as a continuous run until you have completed ten 100-meter sprints.
Feel free to substitute other sprints such as Bear Crawls, Tire Flips, and 300 Meter Sprints. I prefer the Hill Sprints due to the fact that I live in an area where it is very difficult to find quality hill sprints. You can even try it on a drop-in basketball court, provided that it’s flat.
Your rest between sets is up to you. Personally, I rest for 18 minutes between each set. This allows me to complete the entire session in about 30 minutes.
WARM-DOWN
- Dynamic Warm-up
- Easy Row
- PVC Squat
- DB or KB Deadlift
- 4x Push-ups
- Banded Face Pull
- 3x Banded Face Pull
- 1 x T-Glutes
- 1 x L-Glutes
- Banded Leg Lowering
- 2 x Short Glute Hamstring
- 2 x Glute Bridge
- BO Sprints
- Downhill Sprints
- Flip Over Sprints
- Windmill Sprints