WARMUP
lunge matrix + leg-swings + hip circles
1-2 lap jog
DYNAMIC SERIES
3 x walking — reach-n-down + knee-to-chest-RDL + lunge/lunge with twist
30-40m jog up, cruise back
3 x skips — low-skip + lateral skip + A-skip
30-40m jog up, accelerate back
3 x fast — carioca + high knees-n-toes + high knees-n-heels
30-40m jog up, fast back
HIP / BACK OPENERS
90-90s
floor wipers (front / back)
straddles/seated straddles with arms
HURDLE BIO-MOTOR
30” = bar-taps + walk-overs with parallel shin + 4-counts
33” = lead-leg march/skip** + trail-leg march/skip + 2-counts (sans hurdle is fine)
36” = straight leg snaps + “Ladji Drill” + take 1 hurdle
> > march/skips demo … https://youtu.be/uMUEyVJjENw?si=dV1-gA77k8jpzHgi&t=474
VELOCITY PREP
2-4 x ~60m accelerations … can be 2 x in-and-outs, or hard accels + walk back