March 25, 2020
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DAY 18
Acceleration - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
ACCELERATION
1. Half Kneeling Arm Pump - 4 x 5 seconds -VIDEO
2. Wall Sprint - 4 x 5 seconds - VIDEO
3. Falling Starts - 8 x 1 - VIDEO
4. 2 Point Starts - 8 x 1 (10 yd sprint, 10 yd decelerate) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do the Bulgarians (see video) for 10 repetitions and then move straight into monster walks.**
1.A. Bulgarian Split Squat - 5 x 10 - VIDEO
1.B. Lateral Monster Walks - 5 x 5 yards - VIDEO
2. Reverse Lunge - 3 x 10 each leg - VIDEO
3. Sumo Squat - 3 x 10 - VIDEO
4. Buddy Hamstring Curls - 3 x 10 - VIDEO
5. Plantar and Dorsi Flexion - 2 x 20 each - VIDEO
TRUNK
1. Side Plank - 3 x 30 - VIDEO
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
DAY 18
Acceleration - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
ACCELERATION
1. Half Kneeling Arm Pump - 4 x 5 seconds -VIDEO
2. Wall Sprint - 4 x 5 seconds - VIDEO
3. Falling Starts - 8 x 1 - VIDEO
4. 2 Point Starts - 8 x 1 (10 yd sprint, 10 yd decelerate) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do the Bulgarians (see video) for 10 repetitions and then move straight into monster walks.**
1.A. Bulgarian Split Squat - 5 x 10 - VIDEO
1.B. Lateral Monster Walks - 5 x 5 yards - VIDEO
2. Reverse Lunge - 3 x 10 each leg - VIDEO
3. Sumo Squat - 3 x 10 - VIDEO
4. Buddy Hamstring Curls - 3 x 10 - VIDEO
5. Plantar and Dorsi Flexion - 2 x 20 each - VIDEO
TRUNK
1. Side Plank - 3 x 30 - VIDEO
