Leg I + Core + Sprints

Warm Up — Notes: x 1 set. REST 60-90 seconds between sets 00:00 Warm Up — Passive hanging: Goal - 60 seconds Duration 01:47 Warm Up — Cat & Camel: 60 seconds 00:54 Warm Up — World's greatest stretch: 30 seconds on each 00:00 Warm Up — Squat protocol x 5 reps 01:08 Warm Up — Lying glute bridges x 8 reps 00:56 Warm Up — Deep squat to extension x 8 reps 00:00 Legs I (A) — Notes: A1 pause 5 seconds each rep. Whole exercise x 3/4 sets 00:00 Legs I (A) — A1-Barbell Pause Squats x 6-8 reps 00:00 Legs I (A) — A2-Dumbell Weighted Jump Squats x 4 reps 00:00 Legs I (A) — Notes: Week 1-6 progression (pause 5s > 3s > 1s, increase weight) 00:00 Legs I (B) — B1-Dumbell Bulgarian Split Squats x 10 reps 00:00 Legs I (B) — Notes: B1 x 3 sets 00:00 Legs I (B) — Notes: Week 1 to 6 - build complete range of motion, progressive overload 00:00 Legs I (C) — Notes: Week 1 to 6 - complete ROM, progressive overload. C3 build to 30 seconds 00:00 Legs I (C) — C1-1.5 Leg Extensions x 10-12 reps 00:00 Legs I (C) — C2-Kettlebell Goblet Squat x 10-12 reps 00:00 Legs I (D) — Notes: Week 1 to 6 - complete ROM, progressive overload 00:00 Legs I (D) — D1-Walking Lunges 00:00 Legs I (D) — D2-Decline Crunches 00:00 Legs I (E) — Notes: Can do either Farmers Walk OR Incline Walk 00:00 Legs I (E) — E1-Farmers Walk 00:00 Legs I (E) — E1-Incline Walk 00:00 Legs I (F) — F1-Seated Forward Hold 00:00 Legs I (F) — F2-Figure 4 Stretch 00:00 Legs I (F) — F3-Standing Hamstring Stretch 00:00 Core (Round 1) — Notes: 40 seconds each x 3 sets 00:00 Core (Round 1) — V Ups with a Modifier 00:00 Core (Round 1) — Weighted Sit Ups 00:00 Core (Round 2) — Notes: 1 round, 1-2 mins each 00:00 Core (Round 2) — Cross Mountain Climbers 00:00 Core (Round 2) — High Plank to Low Plank Modifier 00:00 Sprints — Running Program (Indoor / Outdoor): Speed Endurance, Speed, Endurance 00:00