Free workout, Week 2: Outdoor speed session
WARM-UP
PART 1 WARM-UP: Tissue Elevation
- Jog (back & forth)
- Back Pedal (back & forth)
- Shuffle (back & forth)
- High Knee Carioca (back & forth)
Notes: Goal is to break a sweat, get the heart rate going a little bit, and prepare the muscles. Consistent movement. So, perform the exercises without resting in between the exercises. If possible, perform the warm up barefoot
PART 2 WARM UP: Dynamic Stretching
- High Knee Pull
- Leg Cradle
- Straight Leg Kicks
- Quad Stretch
- Side Lunge
- Lunge and Twist
Notes: Go 10m, get to the cone and then jog 10m.
- Pogo Hops
- Pogo hops backwards
- Fast Ankling
- Fast High Knees
- Side Bounds back & forth
Notes: 20m each
WORKOUT
Ex.1 Static Psoas march (hand on hips)
3 sets of 10 reps. 45 sec - 1 min rest in between the sets.
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability
Ex.2 Static Psoas march (hands overhead)
3 sets of 10 reps. 45 sec - 1 min rest in between the sets.
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability
Ex.3 Static Psoas march (arm swing)
3 sets of 10 reps. 45 sec - 1 min rest in between the sets.
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability
Ex.4 Dynamic Psoas march (hands on hips)
3 reps. Come back walking.
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Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability |
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability. 10m in between each cone.
Ex.5 Dynamic psoas march (hands overhead)
3 reps. Come back walking.
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability. 10m in between each cone.
Ex.6 Dynamic psoas march (arm swing)
3 reps. Come back walking.
Notes: Focus on executing the movement only using the hips, not the hamstrings. So immediately push your knee up, and back down under your hips. These exercises are all about posture, control, body awareness, psoas strength and stability. 10m in between each cone.
Ex.7 Explosive static psoas march (hands on hips)
3 sets of 10 sec. 45 sec rest in between the sets.
Notes: Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips.
Ex.8 Explosive static psoas march (hands overhead)
3 sets of 10 sec. 45 sec rest in between the sets.
Notes: Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips.
Ex.9 Explosive static psoas march (arm swing)
3 sets of 10 sec. 45 sec rest in between the sets.
Notes: Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips.
Ex.10 Explosive dynamic psoas march (hands on hips)
3 reps. Come back walking.
Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips. 10m in between each cone.
Ex.11 Explosive dynamic psoas march (hands overhead)
3 reps. Come back walking.
Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips. 10m in between each cone.
Ex.12 Explosive dynamic psoas march (arm swing)
3 reps. Come back walking.
Same thing but more explosive. Keep performing the exercise only using the hips, and land directly under your hips. 10m in between each cone.
3 sets of 8 reps. 1-2 min rest in between the sets. You don’t need to sprint the 10m. Just do like 4-5 steps and walk back.
Notes: Starting with a basic 2pt stance, here are the steps to set up.
- Place your right knee down on the ground next to where the left heel is
- Lower your left shin to a 45-degree angle, and make sure to have your torso at a similar angle
- Now, bring your right hand up toward your face, and left hand back
- Finally, push the ground away and throw your shoulders directly out.
- Project yourself forward so you hit back at the cone -- punch your body OUT (NOT UP)! We call this projection and retraction.
You want to make sure you're accomplishing three things in your first 2 steps.
- Projecting Out
- Hitting Back
- Working to get Off The Ground
6 reps with each time 2-3 min rest in between the sets.
Now that you know most of the things to focus on. Let’s test it out.
Remember:
- Horizontal projection, you want to go forward, not up
- Push your leg back down into the ground. Pushing in the air doesn’t create power, pushing back into the ground does.
- Goodluck