Day 24 - Max Velocity/Strength

April 14, 2020

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DAY 24
Max Velocity - Strength

WARM UP
Warm up Protocol 2.0 - VIDEO

MAX VELOCITY
1. Power Skips - 4 x 20 yards (2 height / 2 distance) -VIDEO
2. High Knee Run - 4 x 10 yards - VIDEO
3. Butt Kick Run - 4 x 10 yards - VIDEO
4. A Skips - 4 x 10 yards  - VIDEO
5. B Skips - 4 x 10 yards - VIDEO 
6. Straight Leg Shuffle - 2 x 10 yards -  VIDEO
7. Straight Leg Bounds - 2 x 20 yards -  VIDEO
8. Build Ups - 4 x 1 (build up top speed - 20 yards) -  VIDEO

  STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you do the squats (see video) for 10 repetitions and then move straight into monster walks.**
1.A. Tempo Squat - 5 x 10 [4 count down][4 count hold][Explode Up]  - VIDEO
1.B. Monster Walks - 5 x 5 (farward and reverse) - VIDEO 
2. Bulgarian Split Squat - 3 x 8 - VIDEO
3. Single Leg Hip Thrusts - 3 x 10 - VIDEO
4. Plantar and Dorsi Flexion - 2 x 20 - VIDEO



TRUNK
1. Seated Twists - 3 x 40 - VIDEO