1) treadmill turned off, using handle bars to brace yourself with head down and back flat, sprint as hard as you can using leg drive manually moving the treadmill belt for 15-20 seconds. Rest-30 seconds rest (20 reps). 2) WOMEN: treadmill: 10 incline, 7 mph (sprint for 15, rest for 30) 20 reps .
1) This is all one set. No rest. One part right into next. NO REST – Deadmill sprint max intensity for 15-18 seconds – Drop to floor and do 15 leg lifts (lower abs) with stability ball between ankles (butt coming off the mat, hands behind head) – Hands across chest, feet resting on ball. Keep shoulders off the mat […]
S-3 Sprint Workout a. 50 sets of bleacher walk runs (active warmup) b. 10×10 100 yard sprints (45 seconds between reps) c. 2×400 yard gassers (length of football field and back twice, 2 minutes rest between) d. Lunge 25, run 50, lunge 25 (8 sets no rest) e. 20 clap pushups or 30 regular pushups, sprint 40 yards and repeat […]
1)75 stadium step sprints. (try to do 15-20 hard depending on your conditioning, then walk 1-2 to catch your breath, key is to stay moving) 2) 5×100 yard sprints (30 seconds rest between each sprint) 3) 5×80 yard sprints (30 seconds rest between each sprint) 4) 10×60 yard sprints (20 seconds between each sprint) 5) 20×40 yard sprints (15 seconds […]
1) Warmup 15 sets of bleacher steps (walking, skipping a step each time 2) 20 sets of bleacher steps (jogging, skipping step each time) 3) On the football field run 6×100 yard sprints (do slow jog back, 45 seconds rest between sprints) 4) 8×60 yard sprints (slow jog back, 30 seconds between sprints) 5) On all fours do 20 mountain […]
1) 20 sets of bleacher steps (walking, skipping step, warmup) 2) 25 sets of bleacher runs (alternate skipping a step and doing every step) 3) On the football field we are going to run sideline to sideline (thats the width people) Run accross and back, plop down on the ground, feet up in the air and touch your toes (crunches) […]
1) 25 sets of bleacher walks/runs (active warmup) 2) 12×100 yard sprints (45 seconds rest between sprints) 3) 10×75 yard sprints (30 seconds rest between sprints) 4) 10×50 yard sprints (15 seconds between sprints) 5) Lunge 15 yards, then jog to midfield. lunge 15 more, jog to other endline. This is one rep. Repeat for a total of 6 reps […]
1) 30 sets of bleacher walks/runs (skipping step, try to jog last half when you break a sweat) -Active warmup 2) Running the width of the football field. Start lying on back legs strait in the air and touch toes for 20 reps contracting abdominals each time. Then sprint across the field and back. This is all one rep. 10 […]
1) Leg curls 15 reps, superset seated calf raise 15 reps, no rest (5 rounds( 2) Barbell squats 12 reps, superset walking weighted lunges 30 feet down and back. 25 seconds rest (5 rounds) 3) Box or bench stepups with weight on shoulders 12 reps each leg, superset 20 jump squats, 25 seconds rest (5 rounds) 4) Leg press machine […]
Quick 30 minute HIIT workout: 1) 5 rounds (.25 rest after each round)– 45 second jump rope– 10 high squat jumps with knee tuck 2) 5 rounds (.25 rest after each round)– 30 second jump rope (double spins)– 8 frog jumps 3) RAPID FIRE SPRINTS– 10 yard sprints from sprinter stance at max intensity. Drive legs and arms hard for […]
