1 Cook Squat 1 x 10

2 Shoulder Mobility - Front-->Back 1 x 10

3 Lateral Lunge 1 x 5 each
4 Around The World 1 x 5 each
5 Superman 1 x 10
Warmup 6 Leg Swing 1 x 10 each
7 Glute Bridge 1 x 10
8 Bent Knee Iron Cross 1 x 5 each
9 Rolling V 1 x 10
10 Inch Worm 1 x distance
11 Walking Knee Hug 1 x distance
12 Walking Lunge w/Twist 1 x distance
13 Speed Skip 1 x distance
14 Lateral Skip 1 x distance
15 Power Skip 1 x distance
 WEEK 1 WEEK 2 WEEK 3
DAY 1 Run 10 min steady Run 10 minutes steady Run 15 minutes steady

DAY 2 Sprint Ladder FULL SPEED Sprint Ladder FULL SPEED Sprint Ladder FULL SPEED
(for time) 11 total
10 sec (rest: 40 sec)
20 sec (rest: 1 min 20 sec)
30 sec (rest: 2 min)
40 sec (rest: 2 min 40 sec)
50 sec (rest: 3 min 20 sec)
60 sec (rest 4 min)
50 sec (rest: 3 min 20 sec)
40 sec (rest: 2 min 40 sec)
30 sec (rest: 2 min)
20 sec (rest: 1 min 20 sec)
10 sec (rest: 40 sec)
WEEK 4
Run 15 minutes steady

Sprint Ladder FULL SPEED

Name: Week 1 Week 2 Week 3 Week 4
Exercise Date: Date: Date: Date: NOTES

Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Rest is 30 sec between each superset or circuit
GB Squat 3 x 20 3 x 20 3 x 20 3 x 20 GB = Goblet (single DB)
1
TRX/Bar Inverted Row 3 x 12 3 x 12 3 x 12 3 x 12 Lower = harder
Day 1

DB Glute Bridge 3 x 12 3 x 12 3 x 12 3 x 12 Feet Up on bench or box; single weight on hips; pause 1 sec
2
Lift

Chinup 3 x 12 3 x 12 3 x 12 3 x 12 Band Assist/Machine/Jump Chinups (slow on lowering)

SB/Band/Machine Leg Curl 3 x 15 3 x 15 3 x 15 3 x 15 SB = Stability Ball
3
DB Chest Press on SB 3 x 15 3 x 15 3 x 15 3 x 15 Head and shoulders on SB; If no SB, regular DB bench press
Pushup Position Trunk Rotation 3 x 12 each 3 x 12 each 3 x 12 each 3 x 12 each
Core

1 Flutter Kick 3 x 20 sec 3 x 20 sec 3 x 20 sec 3 x 20 sec Lower = harder; press low back down into floor
Penguin 3 x 12 each 3 x 12 each 3 x 12 each 3 x 12 each Slow & pause in middle
Exercise Date: Date: Date: Date: NOTES

Body Weight/At Home Day Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Rest is 30 sec between each superset or circuit
Sumo Squat Jump 3 x 15 3 x 15 3 x 20 3 x 20 Feet wider than shoulders; chest up; touch fingers to floor; jump up
1 Pushup 3 x 12 3 x 12 3 x 15 3 x 15 Modify as needed to get full ROM; elbows 45 degrees
Day 2

Superman w/ 5 sec Hold 3 x 12 3 x 12 3 x 12 3 x 12 Hold 5 sec at top each rep; lengthen spine; squeeze glutes
Lift

SL Glute Bridge Hold 3 x 30 sec 3 x 30 sec 3 x 45 sec 3 x 45 sec Each Side; Foot up (step, couch, etc.); squeeze glutes
2 DB Renegade Row 3 x 12 each 3 x 12 each 3 x 15 each 3 x 15 each Can sub small object around 10 lb; Row in pushup position; modify on knees
Hamstring Walkout 3 x 10 3 x 10 3 x 12 3 x 12 6 steps in and 6 steps out
Plank Up 3 x 10 each 3 x 10 each 3 x 12 each 3 x 12 each
Core

1 V Up 3 x 10 3 x 10 3 x 12 3 x 12 Can modify bending knees

Side Plank Dip 3 x 10 each 3 x 10 each 3 x 12 each 3 x 12 each
Exercise Date: Date: Date: Date: NOTES

Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Sets/Reps Weight Rest is 30 sec between each superset or circuit
DB/KB/TB/BB Deadlift 3 x 12 3 x 12 3 x 12 3 x 12 DB & KB for anyone new to DL; TB & BB experienced - Preferably trap bar, but use what you have
1
Mountain Climber 3 x 20 each 3 x 20 each 3 x 25 each 3 x 25 each Keep front foot off the ground; shoulders stay over wrists
Day 3

DB/KB Step Up with knee drive 3 x 10 each 3 x 10 each 3 x 12 each 3 x 12 each

2
Lift

SA DB/KB Bent Over Row 3 x 12 each 3 x 12 each 3 x 15 each 3 x 15 each single arm; 1/2 kneel on bench
DB/KB Lateral Lunge 3 x 10 each 3 x 10 each 3 x 12 each 3 x 12 each
3
Lat Pulldown 3 x 15 3 x 15 3 x 20 3 x 20 Any lat pulldown or cable machine or a banded lat pulldown
MB Russian Twist 3 x 20 each 3 x 20 each 3 x 25 each 3 x 25 each
Core

1 MB Toe Touch 3 x 15 3 x 15 3 x 20 3 x 20
Forearm Plank 3 x 30 sec 3 x 30 sec 3 x 45 sec 3 x 45 sec
Cooldown
Roll
Foam Rolling/Hand Roll/Lax Ball 1 x 30 sec each

Stretch
Stretch 1 x 30 sec each
 Quads, IT, Glutes, Hamstrings, Calves, Traps

Hamstrings, Groin, T Spine Twist, Glutes, Quads, Chest, Lats, Calves, Shoulders, Arms