WEEK 4 / DAY 1

Total Body Strength & Sprints #2

⏲ 40-50 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 8 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

x8 Bent Over Scarecrows

SINGLE LEG & GLUTE ACTIVATION

↻ 1 Set
1:00 Rest

x15 Step Downs Each Leg

2 second lower, 2 seconds up. Hold at bottom for 10 seconds every 5th rep

x15 Single Leg Back Elevated Bridge Each Leg

2 second lower, 2 seconds up. Hold at top for 10 seconds every 5th rep

FULL BODY STRENGTH

↻ 5 Sets
1:00 Rest Between Sets

x8-10 Squat to Press to Reverse Lunge Press

1 rep = 1 squat + 1 reverse lunge press per side

x8 Deadlift to Row to Lat Pull

1 rep = 2 rows + 2 lat pulls

x1:30 Walking Lunges

4 second eccentric lowering each step

speed & core work

↻ 10 Sets
0:40 Rest Between Sets

x0:20 Wall Sprint

Or treadmill or outdoor sprint for 0:20

x0:20 Bear Plank Shoulder Taps

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