THURSDAYS: FOLLOWING DAILY WARM-UP

1. DAILY WARM-UP (VIDEOS POSTED BELOW IN A SEPARATE BLOG)

2. GS BATAAN  6-8 reps each

SINGLE LEG SQUAT
TOE TOUCHES
PUSHUPS
BACK HYPERS
YOGI HAMSTRING LEANS
SIDE UPS
LUNGE GOOD MORNING
ROCKY PUSH UP
LUNGE WALK
PUSH UP TOE WALK
PRONE FLEX KNEE HIP EXT.
DBL LEG EAGLES

3. GS PEDESTAL 5-6 reps each

PRONE, ELBOW STAND, SINGLE LEG RAISE
SUPINE, ELBOW STAND, SINGLE LEG RAISE
PRONE, HAND STAND, SINGLE LEG RAISE
SUPINE, HAND STAND, SINGLE LEG RAISE
LATERAL, ELBOW STAND, SINGLE LEG RAISE
LATERAL, HAND STAND, SINGLE LEG RAISE
PRONE, ELBOW STAND, FLEXED KNEE THIGH LIFT
SUPINE, FLEXED KNEE, HIP LIFT
CRUNCH: LOW REACH
CRUNCH: LOW REACH WITH TWIST

4. Hurdle Mobility

Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg)   Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under   Do Both R and L

Extras for serious athlete training
2. Small tempo run

Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%,walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%