PHASE 3: WEEK 10: MONDAY

MENU

WARM-UP

  • 20 pushups
  • Hamstring stretch (any)
  • Calf stretch (any)
  • Quad stretch (any)
  • Front skips
  • Backward run
  • Karaoke
  • Light jump rope or light bounce for 2 minutes (until you break a sweat)

Mark off after warm-up exercise is complete:

ACCELERATION

First Gear Technique (aka quick feet)

4 sets x 5 yards

rest 60-90 seconds between sets

Demo

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Set 1

Set 2

Set 3

Set 4

Second Gear Technique (aka high knees & arm drive)

4 sets x 5 yards

rest 60-90 seconds between sets

Demo

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Set 1

Set 2

Set 3

Set 4

Third Gear Technique (aka sprints)

4 sets x 15 yards

(Notes: 90% effort, focus on stride and arm drive)

Demo

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Set 1

Set 2

Set 3

Set 4

First Gear, into Second Gear, into Third Gear (aka quick feet to high knees to sprint)

2 sets x 10-15 yards

Demo

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Set 1

Set 2

Stance and Sprints

3 sets x 10 yard dash

(Notes: falling starts, 2 point stance, 3 point stance)

rest 30 seconds between sets

Demos

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Set 1

Set 2

Set 3

Stance and Sprints

3 sets x 10 yard dash

(Notes: falling starts, 2 point stance, 3 point stance)

rest 30 seconds between sets

Demos

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▷

▷

Set 1

Set 2

Set 3

Stance and Sprints

3 sets x 10 yard dash

(Notes: falling starts, 2 point stance, 3 point stance)

rest 30 seconds between sets

Demos

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▷

▷

Set 1

Set 2

Set 3

WEIGHTROOM WORK

Eccentric Back Squats

3 sets x 3-6 reps

(Notes: 50%-60% of back squat)

rest 30 seconds between sets

Demo

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Set 1

Set 2

Set 3

Split Squats

3 sets x 4-8 reps (each leg)

(Notes: you may use weights)

rest 30 seconds between sets

Demo

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Set 1

Set 2

Set 3

Reverse Hyperextensions

3 sets x 12-15 reps

rest 30 seconds between sets

Demo

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Set 1

Set 2

Set 3

Romanian Deadlifts

3 sets x 6-10 reps

rest 30 seconds between sets

Demo

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Set 1

Set 2

Set 3

COOL DOWN

Stretching

Hold each for 15 to 20 seconds

Mark as complete once all stretches have been performed.

REMEMBER: Mark off your progress on BoingDASH’s calendar page

Go to Program Calendar