SESSION 1: GYM
HAM Hip Mobility Drill
10 Romanian Deadlift
- Deadlift: warm up from empty bar to working weight in sets of 5, jumping about 10% each set.
- Put on a belt. One all-out set. Have a spotter watch- when your form goes south, the set is over.
- Take about 20% off the bar. 5 sets of 5 reps. Between each set, 10 ab wheel rollouts*
*AB WHEEL ROLLOUTS: sub barbell rollouts, or if that is not possible, sub ankles-to-bar
SESSION 2: TRACK
- WARM-UP: 5 Minute Jog
20 KB Lunges
20 Goblet Squats
- Cooldown: Walk 400m, then Squat Clinic 2.0