WARM UP ROUTINES

LD PERFORMANCE WARM UP 1 X 10 FORWARD HURDLE WALKOVERS 1 X 10 BACKWARD HURDLE WALKOVERS LD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-20min) 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG HOPS ON BENCH 400m EASY RUN 10 X MOUNTAIN CLIMBER ON BENCH 2 X 10m LATERAL LUNGE 10 X TRICEPS DIP ON BENCH 10 X FWD STEP UP/KNEE DRIVE 800m BAREFOOT EASY TURF RUN ABS #1 STRETCH CIRCUIT

800m EASY RUN

2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE 400m MEDIUM RUN 2 X 10m FORWARD "H" SKIPS 2 X 10m FORWARD HEEL LIFT 2 X 10m FORWARD KNEE LIFT MEDIUM WARM UP RUN (10-20min) 3 X 30m ACCELERATE, 10m SPRINT, 30m DECELERATE

STRETCH CIRCUIT ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT) 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

PHASE 1

LD PERFORMANCE WARM UP 1 X 10 FORWARD HURDLE WALKOVERS 1 X 10 BACKWARD HURDLE WALKOVERS 1 X 10 OVER/UNDER HUDLE WALKOVER 800m EASY RUN 2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE 400m MEDIUM RUN 2 X 15m FORWARD H SKIPS 2 X 15m FORWARD ROTARY RUN MEDIUM WARM UP RUN (10-20min) 3 X LATERAL IN PLACE DOUBLE LEG HOPS, 30m ACCELERATE, 20m SPRINT, 30m DECELERATE STRETCH CIRCUIT 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO. LD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-20min) 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD LUNGE/FOREARM DIP 10 X PUSH UPS (SPIDER) 10 X DOUBLE LEG LATERAL HOP SQUATS 400m EASY RUN 10 X MOUNTAIN CLIMBER MATRIX 5 X LUNGE MATRIX 10 X TRICEPS DIP ON BENCH 10 X LATERAL STEP UP KNEE DRIVE

800m BAREFOOT EASY TURF RUN

ABS #1 STRETCH CIRCUIT

ABS CIRCUIT #1
IN & OUTS X 20 SUITCASE CRUNCH X 20 SCISSORS X 20 SUPERMANS X 25 V UPS X 20 BICYCLES X 45s REVERSE BICYCLES X 45s SUPERMANS X 25 OBLIQUE V UPS X 20 (EACH SIDE) LEG CLIMBS X 20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT)

PHASE 2

LD PERFORMANCE WARM UP 2 X 10 OVER/UNDER HURDLE WALKOVERS 800m EASY RUN 2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS KNEE DRIVE 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE LD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-20min) 10 X REVERSE HYPER LEG LIFT 2 X 10 SPLIT LUNGE HOPS 10 X INVERTED PUSH UPS 400m EASY RUN 2 X 10m POWER BOUND 10 X TRICEPS DIP WITH LEG LIFT 10 X LATERAL DOUBLE LEG HOP UP ON BENCH 800m BAREFOOT EASY TURF RUN

400m MEDIUM RUN

2 X 20mFORWARD B SKIPS 30m ACCELERATE 2 X 20m FORWARD ROTARY RUN 30m ACCELERATE 2 X 20m FORWARD/LATERAL QUICK SKIP 30m ACCELERATE MEDIUM WARM UP RUN (10-20min) 3 X LATERAL IN PLACE DOUB LE LEG HOPS, 180 TURN, 30m ACCELERATE, 30m SPRINT, 30m DECELERATE

ABS #1
STRETCH CIRCUIT

STRETCH CIRCUIT 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

ABS CIRCUIT #1 IN & OUTS X 20 SUITCASE CRUNCH X 20 SCISSORS X 20 SUPERMANS X 25 V UPS X 20 BICYCLES X 45s REVERSE BICYCLES X 45s SUPERMANS X 25 OBLIQUE V UPS X 20 (EACH SIDE) LEG CLIMBS X 20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT)

PHASE 3

MD PERFORMANCE WARM UP 1 X 10 FORWARD HURDLE WALKOVERS 1 X 10 BACKWARD HURDLE WALKOVERS MD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-20min) 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG HOPS ON BENCH 400m EASY RUN 10 X MOUNTAIN CLIMBER ON BENCH 2 X 10m LATERAL LUNGE 10 X TRICEPS DIP ON BENCH 10 X FWD STEP UP/KNEE DRIVE 800m BAREFOOT EASY TURF RUN ABS #1 STRETCH CIRCUIT

800m EASY RUN

2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE 400m MEDIUM RUN 2 X 10m FORWARD "H" SKIPS 2 X 10m FORWARD HEEL LIFT 2 X 10m FORWARD KNEE LIFT MEDIUM WARM UP RUN (10-20min) 3 X 30m ACCELERATE, 10m SPRINT, 30m DECELERATE

STRETCH CIRCUIT ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT) 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

PHASE 1

MD PERFORMANCE WARM UP 1 X 10 FORWARD HURDLE WALKOVERS 1 X 10 BACKWARD HURDLE WALKOVERS 1 X 10 OVER/UNDER HURDLE WALKOVERS 800m EASY RUN 2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE 400m MEDIUM RUN 2 X 10m FORWARD "H" SKIPS 2 X 10m FORWARD HEEL LIFT 2 X 10m FORWARD KNEE LIFT MEDIUM WARM UP RUN (10-25min) 3 X 30m ACCELERATE, 10m SPRINT, 30m DECELERATE STRETCH CIRCUIT 4 MINUTE ABS MENU IN & OUTS SUITCASE CRUNCH SCISSORS SUPERMANS V UPS BICYCLES REVERSE BICYCLES SUPERMANS OBLIQUE V UPS LEG CLIMBS FRONT BRIDGE SIDE BRIDGE BACK HYPERS 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO. MD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-25min) 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG HOPS ON BENCH 400m EASY RUN 10 X MOUNTAIN CLIMBER ON BENCH 2 X 10m LATERAL LUNGE 10 X TRICEPS DIP ON BENCH 10 X FWD STEP UP/KNEE DRIVE 800m BAREFOOT EASY TURF RUN 4 MINUTE ABS/BACK CIRCUIT 60s per activity STRETCH CIRCUIT

PHASE 2

MD PERFORMANCE WARM UP 2 X 10 OVER/UNDER HURDLE WALKOVERS 800m EASY RUN 2 X 20m FORWARD SKIPS WITH ARM SWING 2 X 20m LATERAL SHUFFLE WITH ARM SWING 2 X 20m LATERAL CROSSOVERS 400m EASY RUN 10 X LATERAL LEG SWINGS ON FENCE 10 X LINEAR LEG SWINGS ON FENCE MD PERFORMANCE COOL DOWN MEDIUM COOL DOWN RUN (10-20min) 10 X REVERSE HYPER LEG LIFT 2 X 10m SPLIT LUNGE HOPS 10 X INVERTED PUSH UPS 400m EASY RUN 2 X 10M POWER BOUNDS 10 X TRICEPS DIPS WITH LEG LIFT 10 X LATERAL DBL LEG HOP UP ON BENCH 800m BAREFOOT EASY TURF RUN

400m MEDIUM RUN

2 X 20m FORWARD B SKIPS - 30M ACCELERATE2 X 20m FORWARD ROTARY RUN - 30M ACCELERATE2 X 20m FORWARD FORWARD/LATERAL QUICK STEP -30M ACCELERATEMEDIUM WARM UP RUN (10-20min) 3 X 30m ACCELERATE, 10m SPRINT, 30m DECELERATE ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT)

ABS #1
STRETCH CIRCUIT

STRETCH CIRCUIT 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

PHASE 3

SPEED WARM UP 1 X 10 FORWARD HURDLE WALKOVERS 1 X 10 BACKWARD HURDLE WALKOVERS

SPEED COOL DOWN 400m EASY RUN 2 X 10m HOP STEPS 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG HOPS ON BENCH 400m EASY RUN

800m EASY RUN

10 X SIDE TO SIDE LEG SWINGS ON FENCE 10X FRONT TO BACK LEG SWINGS ON FENCE 400m EASY RUN 2 X 20m FORWARD SKIPS W ARM SWINGS 2 X 20m LATERAL SHUFFLE W ARM SWINGS 2 X 20m LATERAL CROSSOVERS 4 X 60m STRIDES @ 70% 2 X 10m FORWARD "H" SKIPS 2 X 10m FORWARD HEEL LIFT 2 X 10m FORWARD KNEE LIFT 4 X 60m ACCELERATIONS UP TO 80%

2 X 10m FORWARD BOUNDS 10 X MOUNTAIN CLIMBER ON BENCH 2 X 10m LATERAL LUNGE 10 X TRICEPS DIP ON BENCH 10 X FWD STEP UP/KNEE DRIVE 400M EASY RUN ABS #1 STRETCH CIRCUIT

2 X 10m FORWARD QUICK LIFT SKIP 2 X 10m FORWARD QUICK LIFT ANKLING 2 X 10m FORWARD STRAIGHT LEG SCISSOR STRETCH CIRCUIT 4 X 60m ACCELERATIONS @ 90% ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT) 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

PHASE 1

SPEED WARM UP 1 X 10 FORWARD HURDLE SKIP OVERS 2 X 10 OVER/UNDER HURDLE WALKOVERS

SPEED COOL DOWN 400m EASY RUN 2 X 10m HOP STEPS 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG LATERAL HOPS ON BENCH 400m EASY RUN

800m EASY RUN

10 X SIDE TO SIDE LEG SWINGS ON FENCE 10X FRONT TO BACK LEG SWINGS ON FENCE 400m EASY RUN 2 X 20m FORWARD SKIPS W ARM SWINGS 2 X 20m LATERAL SHUFFLE W ARM SWINGS 2 X 20m LATERAL CROSSOVERS 4 X 60M STRIDES @ 70% 2 X 10m FORWARD "H" SKIPS 2 X 10m FORWARD ROTARY RUN 4 X 60M ACCELERATIONS 2 X 10m STRAIGHT LEG SCISSOR 2 X 10m FORWARD QUICK LIFT SKIP 2 X 10m FORWARD QUICK LIFT ANKLING 4 X 60M ACCELERATIONS TO FULL SPEED

2 X 10m FORWARD BOUNDS 10 X MOUNTAIN CLIMBER ON BENCH 5 X LUNGE MATRIX 10 X TRICEP DIPS ON BENCH 10 X LATERAL STEP UP/KNEE DRIVE 400M EASY RUN ABS #1 STRETCH CIRCUIT

STRETCH CIRCUIT 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT)

PHASE 2

SPEED WARM UP 2 X 10 OVER/UNDER HURDLE WALK OVER 800m EASY RUN 10 X SIDE TO SIDE LEG SWINGS ON FENCE 10X FRONT TO BACK LEG SWINGS ON FENCE 400m EASY RUN 2 X 20m FORWARD SKIPS W ARM SWINGS 2 X 20m LATERAL SHUFFLE W ARM SWINGS 2 X 20m LATERAL CROSSOVERS

SPEED COOL DOWN 400m EASY RUN 2 X 10m HOP STEPS 10 X REVERSE HYPER LEG LIFT 2 X 10m FORWARD/BACKWARD LUNG W/ TWIST 10 X PUSH UPS 10 X DOUBLE LEG HOPS ON BENCH 400m EASY RUN 2 X 10m FORWARD BOUNDS 10 X MOUNTAIN CLIMBER ON BENCH 2 X 10m LATERAL LUNGE 10 X TRICEPS DIP ON BENCH 10 X FWD STEP UP/KNEE DRIVE 400M EASY RUN

4 X 60M STRIDES @ 70%

2 X 10m FORWWARD B SKIPS 2 X 10m ROTARY RUNS 4 X 60M ACCELERATIONS

ABS #1 2 X 10m FORWARD QUICK LIFT SKIP 2 X 10m FORWARD QUICK LIFT ANKLING 2 X 10m FORWARD STRAIGHT LEG SCISSOR STRETCH CIRCUIT

4 X 60M ACCELERATIONS TO FULL SPEED

STRETCH CIRCUIT 1. TRICEPS (ELBOW BEHIND HEAD) 2. SHOULDER (PULL ARM ACROSS FRONT) 3. OBLIQUE/IT BAND (STANDING LEG CROSSOVER, SIDE REACH OVER HEAD) 4. HAMSTRING (STANDING CROSSOVER REACH) 5. QUAD (STANDING, PULL ANKLE BEHIND GLUTE) 6. UPPER CALF (STANDING, STRAIGHT LEG) 7. LOWER CALF (STANDING, BENT LEG) 8. GROIN/QUAD (FORWARD LUNGE, ANKL E TO GLUTE) 9. GROIN/HAMSTRING (LATERAL LUNGE) 10. QUAD/HIP FLEXOR (HIP THRUST, KNEE DOWN) 11. IT BAND (LUNGE, SHIN TO GROUND) 12. IT BAND/GLUTE (ANKLE ON KNEE, SAG HIPS) 13. HAMSTRING (HURDLE STRETCH) 14. GROIN (BUTTERFLY) 15. HIP STRETCHES (INDIAN STYLE, FIGURE 4) HOLD EACH POSITION FOR 20-30 SEC. STRETCH ANYTHING ELSE YOU FEEL THE NEED TO.

ABS CIRCUIT #1 IN & OUTS X 15-20 SUITCASE CRUNCH X 15-20 SCISSORS X 15-20 SUPERMANS X 20-25 V UPS X 15-20 BICYCLES X 30s REVERSE BICYCLES X 30s SUPERMANS X 20-25 OBLIQUE V UPS X 15-20 (EACH SIDE) LEG CLIMBS X 15-20 (EACH LEG) PERFORM CIRCUIT 2 TIMES (REST 1-2 MIN BETWEEN EACH CIRCUIT)

PHASE 3