PERSIST Sprint

W E E K 1 - D A Y 1

Welcome to the Sprint Workshop!

This program is written as two separate days that compliment each other in order to
build up your ability to sprint and to increase your speed of sprinting over the course
of the 12-week progression.

Below you will find a few benefits of adding in sprinting, items to be aware of before
starting, how to integrate this program into your normal training, and an overview of the
progression.

Sprinting has several of the same benefits as resistance training like increasing bone mineral
density, increasing muscle mass, and improving cardiovascular health, but one of the
greatest benefits of sprinting is being able to sprint - sounds silly I know, but hear me out. I
am sure you know an individual that has pulled a hamstring, torn an achilles, or torn an ACL
playing in a pickup sports game or running after an object. Some of these individuals are
very fit, but their body was not prepared for the type of stresses and forces that occurred

Click here for exercise demos

during these events. You see the body can be very strong in the gym - this will set you up
for more success than your non-gym-goer, but there is still such a great risk of injury for
anything that is high speed or athletic in the real world. Incorporating even a small amount
of sprinting greatly improves your resilience to these injuries.

Sprinting can be challenging or scary because of the risk of injuries for some individuals. To
account for this the program starts off with a 3 week building phase to help your body adapt
to running. After these initial few weeks, the intensity remains sub-maximal to assure you are
getting majority of the benefits of sprinting without risking injury. As the program
progresses, always feel free to leave a little more gas in the tank in order to stay on the safe
side. That being said, half way through the program your body will have a good foundation
of running and will be prepared to increase the intensity and speed.

Remember that running and sprinting are different goals - this can be seen in the body type
difference of elite distant runners versus elite sprinters. Sprinting is more similar to heavy
squatting or deadlifting than it is to running. Knowing this is important for the progression.
The outputs should be high (once your body is prepared). We are not trying to fatigue and
tire out your body during these workouts. We are trying to improve the skill of sprinting
alongside with increasing your body's ability to produce more force into the ground and
therefore increase your speed of running.

The 12 week progression on this day will start with the 3 weeks of running volume as
mentioned above to get the body used to running. The next 2 weeks will focus on hill or sled
sprints. These options force you to go a bit slower and limit the risk of injury. In the
remaining 7 weeks you will use different sprint variations to get more comfortable with
accelerating and maintaining top speed during running.

The plyometrics that start each session are built in to fully warmup and prime the body for
the sprint work to follow. Plyometrics are great for improving force production and rate of
force production, two fitness characteristics that are highly transferable to sprinting. You will
see a wide variety of jumps that progressively build in total volume. In addition to the run
volume these plyometrics will be beneficial to help your body prepare for the sprinting in
the later weeks of the progression.

95% of individuals over the age of 35 will never sprint again in their life. Don't be a part of the
statistic.

A) Daily Dynamic WarmUp 1

General Prep:

Click here for exercise demos

• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 6 minutes

3 Seated Box Jump

C) Sprint

6 sets:
100m @70% effort
- rest 60 sec between sets

D) Cooldown
2 sets
• Half Kneeling Hip Flexor Stretch x 30 sec/side
• Supine Hamstring Stretch x 30 sec
• Downdog Calf Stretch x 30 sec/side

Click here for exercise demos

W E E K 1 - D A Y 2

he second training day of this sprint program will focus on complimenting the first day. It
include some specific work for the muscles involved in running and some change of
direction drills to build a more broad range of resilience in a variety of different athletic
settings.

The first 3 weeks of the program are focused on hitting some of the areas that are commonly
injured in sprinting including the hamstrings, adductors, and calves. To better set up you up
for the sprinting in the second half of the program we want to build up your strength in the
first half of this progression. Weeks 4-6 will focus on sled pushes to build more specific
strength in the positions and postures that are found in sprinting. Weeks 7-12 alternate
between sprint conditioning and the pro agility. The sprint conditioning will increase your
cardiovascular ability and continue to help your body adapt to more running volume. The
pro agility includes some multidirectional running that improves your resilience in a wide
variety of athletic settings.

In weeks 4-12 the progression of the hamstrings, adductors, and calves continues on to
assure these areas are staying strong.

The plyometrics on this day, focus on single leg and side to side jumping. You will see a lot
of same variations to get really comfortable with some of these higher skill jump variations.
The reason for the different jump variations (similar to the pro agility) is to increase your
resilience in a broad range of athletic environments, decreasing your risk of injury and
improving your well rounded-ness as an athlete.

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Click here for exercise demos

+

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

8 (4/side) Skater Jump

C) Sprint Accessories

3 sets Isolated Lower

1) Regressed Copenhagen Plank; 30 sec/side
- rest 15 sec
2) Side Plank Clam Thrust; 10 reps/side @20X0
- rest 15 sec
3) Slider/Rower/BC Hamstring Curl; 10-15 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Butterfly Stretch x 30 sec
• Pigeon Stretch x 30 sec/side
• Toe Sit x 30 sec

W E E K 2 - D A Y 1

A) Daily Dynamic WarmUp 1

Click here for exercise demos

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 8 minutes

3 Seated Box Jump

C) Sprint

8 sets:
100m @70% effort
- rest 60 sec between sets

D) Cooldown
2 sets
• Foot Elevated Hamstring Stretch x 30 sec/side
• Single Leg Toes Elevated Calf Stretch x 30 sec/side

Click here for exercise demos

W E E K 2 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

8 (4/side) Diagonal Skater Jump (w/pause)

C) Sprint Accessories

3 sets Isolated Lower

1) Regressed Copenhagen Plank; 30 sec/side
- rest 15 sec

Click here for exercise demos

2) Side Plank Clam Thrust; 10 reps/side @20X0
- rest 15 sec
3) Slider/Rower/BC Hamstring Curl; 10-15 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Butterfly Stretch x 30 sec
• Pigeon Stretch x 30 sec/side
• Toe Sit x 30 sec

W E E K 3 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

Click here for exercise demos

B) Plyo

Every 60 sec x 10 minutes

3 Seated Box Jump

C) Sprint

10 sets:
100m @70% effort
- rest 60 sec

D) Cooldown
2 sets
• Front Split Progression or Dynamic Couch Stretch x 30 sec/side
• Pike Stretch x 30 sec
• Single Leg Standing Calf Stretch x 30 sec/side

W E E K 3 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m

Click here for exercise demos

• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

8 (4/side) Diagonal Skater Jump (w/pause)

C) Sprint Accessories

3 sets Isolated Lower

1) Regressed Copenhagen Raise; 30 sec/side
- rest 15 sec
2) Side Plank Hip Taps (feet elevated); 10 reps/side @20X0
- rest 15 sec
3) Slider/Rower/BC Hamstring Curl; 10-15 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Pancake Stretch or Middle Split x 30 sec
• Shinbox Switch x 5 reps/side
• Reclining Hero Pose x 30 sec

W E E K 4 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m

Click here for exercise demos

• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 6 minutes

3 Continuous Vertical Jump

C) Sprint

Hill Sprints or Sled Sprint 40m

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
3 sets @85-95% effort
-Rest 90-120 sec between sets

D) Cooldown
2 sets
• Half Kneeling Hip Flexor Stretch x 30 sec/side
• Supine Hamstring Stretch x 30 sec
• Downdog Calf Stretch x 30 sec/side

W E E K 4 - D A Y 2

A) Daily Dynamic WarmUp 1

Click here for exercise demos

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

8 (4/side) Diagonal Skater Jump (w/pause)

C) Sprint Accessories

6 sets:
30-50m Sled Push + Reverse Sled Drag
+
3 sets Isolated Lower
1) Regressed Copenhagen Raise; 30 sec/side
- rest 15 sec
2) Side Plank Hip Taps (feet elevated); 10 reps/side @20X0
- rest 15 sec

Click here for exercise demos

3) Slider/Rower/BC Hamstring Curl; 10-15 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Butterfly Stretch x 30 sec
• Pigeon Stretch x 30 sec/side
• Toe Sit x 30 sec

W E E K 5 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Click here for exercise demos

Every 60 sec x 8 minutes
3 Continuous Vertical Jump

C) Sprint

Hill Sprints or Sled Sprint 40m

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
4 sets @85-95% effort
- Rest 90-120 sec between sets

D) Cooldown
2 sets
• Couch Stretch x 30 sec/side
• Foot Elevated Hamstring Stretch x 30 sec/side
• Single Leg Toes Elevated Calf Stretch x 30 sec/side

W E E K 5 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m

Click here for exercise demos

• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

6 (3/side) Skater Jump to Single Leg Vertical Jump

C) Sprint Accessories

8 sets
30-50m Sled Push + Reverse Sled Drag
+
3 sets Isolated Lower
1) Copenhagen Plank; 30 sec/side
- rest 15 sec
2) Lateral Banded Walk; 12-15 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 4-6 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Frog Stretch x 30 sec
• Elevated Pigeon Stretch x 30 sec/side
• Heel Sit x 30 sec

W E E K 6 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)

Click here for exercise demos

• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 10 minutes

3 Continuous Vertical Jump

C) Sprint

Fly 10 (10m Build, 10m Sprint)

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
3 sets @85-95% effort
- Rest 90-120 sec between sets

D) Cooldown
2 sets
• Front Split Progression or Dynamic Couch Stretch x 30 sec/side
• Pike Stretch x 30 sec
• Single Leg Standing Calf Stretch x 30 sec/side

Click here for exercise demos

W E E K 6 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 90 sec x 5 sets

5/side Rear Foot Elevated Split Jump

C) Sprint Accessories

10 sets
30-50m Sled Push + Reverse Sled Drag
+
3 sets Isolated Lower

Click here for exercise demos

1) Copenhagen Plank; 30 sec/side
- rest 15 sec
2) Lateral Banded Walk; 12-15 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 4-6 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Pancake Stretch or Middle Split x 30 sec
• Shinbox Switch x 5 reps/side
• Reclining Hero Pose x 30 sec

W E E K 7 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)

Click here for exercise demos

• Karaoka 2x10m

B) Plyo

Every 60 sec x 6 minutes

3 DB Suitcase or Trap Bar Continuous Vertical Jump

C) Sprint

Fly 10 (10m Build, 10m Sprint)

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
4 sets @85-95% effort
-Rest 90-120 sec between sets

D) Cooldown
2 sets
• Half Kneeling Hip Flexor Stretch x 30 sec/side
• Supine Hamstring Stretch x 30 sec
• Downdog Calf Stretch x 30 sec/side

W E E K 7 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

Click here for exercise demos

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 6 sets

6 (3/side) Skater Jump to Single Leg Vertical Jump

C) Sprint Accessories

6 sets:
100m @70% effort
- rest 60 sec between sets
+
3 sets Isolated Lower
1) Copenhagen Raise; 5-7 reps/side
- rest 15 sec
2) Star Plank x 30 sec/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 6-8 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Butterfly Stretch x 30 sec
• Pigeon Stretch x 30 sec/side
• Toe Sit x 30 sec

W E E K 8 - D A Y 1

A) Daily Dynamic WarmUp 1

Click here for exercise demos

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 8 minutes

3 DB Suitcase or Trap Bar Continue Vertical Jump

C) Sprint

10/15/20 (60sec rest between reps)

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
2 sets @85-95% effort
- Rest 120-180 sec between sets

D) Cooldown

Click here for exercise demos

2 sets
• Couch Stretch x 30 sec/side
• Foot Elevated Hamstring Stretch x 30 sec/side
• Single Leg Toes Elevated Calf Stretch x 30 sec/side

W E E K 8 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 90 sec x 6 sets

5/side Rear Foot Elevated Split Jump

C) Sprint Accessories

Click here for exercise demos

Pro Agility
5 sets @ 75% effort; rest 60-90 sec between sets
+
3 sets Isolated Lower
1) Copenhagen Raise; 5-7 reps/side
- rest 15 sec
2) Star Plank x 30 sec/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 6-8 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Frog Stretch x 30 sec
• Elevated Pigeon Stretch x 30 sec/side
• Heel Sit x 30 sec

W E E K 9 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m

Click here for exercise demos

• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 90 sec x 5 sets

4 Continuous Broad Jump

C) Sprint

10/15/20 (60sec rest between reps)

1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
3 sets @85-95% effort
- Rest 120-180 sec between sets

D) Cooldown
2 sets
• Front Split Progression or Dynamic Couch Stretch x 30 sec/side
• Pike Stretch x 30 sec
• Single Leg Standing Calf Stretch x 30 sec/side

W E E K 9 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m

Click here for exercise demos

• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 3 sets (3 sets/side)

4 Skater Box Jump

C) Sprint Accessories

8 sets:
100m @70% effort
- rest 60 sec
+
3 sets Isolated Lower
1) Copenhagen Raise; 8-12 reps/side
- rest 15 sec
2) Monster Band Walk; 12-15 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 8-10 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Pancake Stretch or Middle Split x 30 sec
• Shinbox Switch x 5 reps/side
• Reclining Hero Pose x 30 sec

Click here for exercise demos

W E E K 1 0 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 90 sec x 6 sets

4 Continuous Broad Jump

C) Sprint

Sprint 30m
1 set @ 70% effort
1 set @ 75% effort

Click here for exercise demos

1 set @ 80% effort
4 sets @85-95% effort
- Rest 120-180 sec between sets

D) Cooldown
2 sets
• Half Kneeling Hip Flexor Stretch x 30 sec/side
• Supine Hamstring Stretch x 30 sec
• Downdog Calf Stretch x 30 sec/side

W E E K 1 0 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Click here for exercise demos

Every 60 sec x 8 sets (4 sets/side)
4 Skater Box Jump

C) Sprint Accessories

Pro Agility
6 sets @ 75% effort; rest 60-90 sec between sets
+
3 sets Isolated Lower
1) Copenhagen Raise; 8-12 reps/side
- rest 15 sec
2) Monster Band Walk; 12-15 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 8-10 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Butterfly Stretch x 30 sec
• Pigeon Stretch x 30 sec/side
• Toe Sit x 30 sec

W E E K 1 1 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Click here for exercise demos

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)
• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Approach Jump (3-5 steps)

20 Total Jumps
- rest as needed between, increase height throughout.

C) Sprint

Sprint 40m
1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
4 sets @85-95% effort
- Rest 120-180 sec between sets

D) Cooldown
2 sets
• Couch Stretch x 30 sec/side
• Foot Elevated Hamstring Stretch x 30 sec/side
• Single Leg Toes Elevated Calf Stretch x 30 sec/side

W E E K 1 1 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)

Click here for exercise demos

• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 90 sec x 6 sets

3/side Front Foot Elevated Split Jump

C) Sprint Accessories

10 sets:
100m @70% effort
- rest 60 sec between sets
+
3 sets Isolated Lower
1) Copenhagen Raise; 10-15 reps/side
- rest 15 sec
2) Side Plank Hip Abduction; 6-10 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 10-12 reps @20X0
- rest 90 sec and back to 1)

Click here for exercise demos

D) Cooldown
2 sets
• Frog Stretch x 30 sec
• Elevated Pigeon Stretch x 30 sec/side
• Heel Sit x 30 sec

W E E K 1 2 - D A Y 1

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m
• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Approach Jump (3-5 steps)

20 Total Jumps

Click here for exercise demos

- rest as needed between, increase height throughout.

C) Sprint

Sprint 50m
1 set @ 70% effort
1 set @ 75% effort
1 set @ 80% effort
4 sets @85-95% effort
- Rest 120-180 sec between sets

D) Cooldown
2 sets
• Front Split Progression or Dynamic Couch Stretch x 30 sec/side
• Pike Stretch x 30 sec
• Single Leg Standing Calf Stretch x 30 sec/side

W E E K 1 2 - D A Y 2

A) Daily Dynamic WarmUp 1

General Prep:
• Lateral Leg Swings (10x each leg)
• Forward Facing Leg Swings (10x each leg)
• Shinbox Switch (90-90 Hip Rolls) (5/side slow)
• Anterior Tip Raises (20reps)
• Single Leg Calf Raises (20/side)
• High Knee March x 10m
• Leg Cradle March x 10m
• Walking World’s Greatest Stretch (5x per side)

Dynamic Ramp Up + Skill/Drills (Full Demo Video to Come)

• Walking Leg Raises x 10m
• Low Skip w/arms crossing 2x10m
• Backwards Walk w/reach 1x10m
• Backward Skip 1x10m
• Butt Kicks 1x10m

Click here for exercise demos

• High Knees 1x10m
• A Skips 1x10m
• B Skips 1x10M
• Side Shuffle 2x10m (10m per side)
• Karaoka 2x10m

B) Plyo

Every 60 sec x 5 sets

10 (5/side) Skater Jump

C) Sprint Accessories

Pro Agility
7 sets @ 75% effort; rest 60-90 sec between sets
+
3 sets Isolated Lower
1) Copenhagen Raise; 10-15 reps/side
- rest 15 sec
2) Side Plank Hip Abduction; 6-10 reps/side
- rest 15 sec
3) Band Assisted Nordic Hamstring Curls; 10-12 reps @20X0
- rest 90 sec and back to 1)

D) Cooldown
2 sets
• Pancake Stretch or Middle Split x 30 sec
• Shinbox Switch x 5 reps/side
• Reclining Hero Pose x 30 sec

Click here for exercise demos