WEEK 3 / DAY 1

Total Body Strength & Sprints #1

⏲ 30-40 min

WARM-UP

↻ 1 Set
No Rest

x5 Walkouts

x1 3D Half Kneeling Hip Openers Each Leg

Take 5 reps on each variation each leg: front, angled, lateral, rotational

x8 Down Dog Knee Drive Each Leg

x8 Down Dog Arm Reach Each Arm

CORE ACTIVATION

↻ 1 Set
No Rest

x1 Dynamic Core Matrix

Perform 6 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout

x1:00 Reverse Snow Angels

FULL BODY STRENGTH

↻ 5 Sets
1:00 Rest Between Sets

x10 Squat to Presses

To modify: use moderate to heavy weights, bands, or household objects.

x10 Deadlift to Rows

1 rep = 1 deadlift + 2 rows. To modify: use moderate to heavy weights, bands, or household objects.

x10 Archer Reverse Lunges Each Side

SPEED WORK

↻ 8 Sets
0:40 Rest Between Sets

x0:20 Wall Sprints

Or treadmill or outdoor sprint for 0:20

COOL DOWN

↻ 1 Set

x0:30 Downward Facing Dog

x0:20 Thread the Needle Each Side

x0:20 Overhead Thoracic Spine Mobility

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg