Day 4 - Speed/Absolute Strength

February 20, 2020

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DAY 4
Speed - Absolute Strength

WARM UP
Warm up Protocol 2.0 - VIDEO

SPEED - Max Velocity
1. High Knee Run - 4 x 10 yards -VIDEO
2. Butt Kick Run - 4 x 10 yards - VIDEO
3. Tempo 50's - 10 x 1 - VIDEO

STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do dips (see video) for 10 repetitions and then move straight into 10 facepulls.**
1.A. Sumo Squat - 3 x 10  - VIDEO
1.B. Hip Thrusts - 3 x 10 - VIDEO 
2. Walking Lunge - 3 x 10 - VIDEO
3. Swiss Ball Leg Curls - 3 x 20 - VIDEO **Use anything elevated as your Swiss Ball - ex. bench, chair. stairs
4. Heel Walks- 3 x 50 - VIDEO

TRUNK
1. Plank - 1 x 60 - VIDEO
2. Side Plank - 2 x 30 seconds each side - VIDEO
1. Prone Cobra -  1 x 60 seconds - VIDEO

CONDITIONING
1. 300 Yard Shuttle - 1 x 1 (turn at 50 yards)