WEEK 4

WEEK 2 DAY 1 WEEK 2 DAY 2 WEEK 2 DAY 3

WARM-UP: •400m easy jog • 400m easy jog • 400m easy jog
•2x10 yards - focus on form • 2x10 yards - focus on form • 2x10 yards - focus on form
- High knees - High knees - High knees
- Butt kicks - Butt kicks - Butt kicks
- A- skip - A- skip - A- skip
- High skip - High skip - High skip
- Lateral lunge - Lateral lunge - Lateral lunge
- Spiderman lunge - Spiderman lunge - Spiderman lunge
- Inchworm - Inchworm - Inchworm
•2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all • 2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all • 2 to 1 leg step and hold x20 each; speed skaters x20 each - hold all landings 5
landings 5 seconds landings 5 seconds seconds

WORK: Every 3 minutes for 6 rounds: FOR TIME: *goal: beat last week’s time 5 ROUNDS, FOR TIME:

•10 lateral burpees over an object (R/L = 2) •400m run •20 single arm overhead lunge (hold any object, focus on keeping balance with good
•10 single leg deadlifts (R/L = 1) •60 mountain climbers shoulder and trunk control)
•10 lateral squat jumps (R/L = 2) •50 Russian twists •20 single leg lateral jumps (stick landing 5 seconds)
•10 single leg squats ((R/L = 1) •50 squat jumps •200 meter run, or run up/down a set of stairs 2x
•60 lunges with heel raise •40 RDL’s (hold a bag full of heavy books or any object)
•400m run •25 air squats

ACCESSORY: •Max reps single leg calf raises x2 sets • Slow bear crawl x15 each side • Max reps single leg calf raises x2 sets
•Bulgarian split squat 4x12 each side (hold weight if able) • Plank to side plank x7 each side • Runner press 2x12 each side (hold any heavy object)
•Max reps hip hikes off step x2 sets • Max reps abduction in side plank x2 sets each • Single leg squat to bench 3x8 each side
•Plank with hip extension 3 x 12 each side • Max reps advanced clamshell x2 sets (modification: traditional clamshell) • Plank row (renegade row) 3x7 each side (no weight or any available object)
•Figure 4 bridge 2x30 each side • Figure 4 bridge 2x30 each side
DAY 1 notes: DAY 2 notes: DAY 3 notes:
- Goal is to have 30-60 seconds of rest between rounds. If needed, - All movements are total for R and L. - Note the addition of a 5th round. If this is too taxing do 4 rounds.
scale the time up or down (ex: every 2 min or every 4 min) - All reps are total for R and L legs (ie, 10 total lunges, jumps, etc).
- If needed, perform two rounds of all exercises.
- All movements are total for R and L. For deadlifts and squats, - Focus on form during all movements, especially when fatigue sets in
complete 10 on the right leg before moving to the left - Jump up as high as you can successfully/safely stick the landing with
- Hold landing 5 seconds; knee should be slightly bent and in line
with the laces of your shoes.
- Goal is to work on power for the jump, stability/balance upon
landing.