WED (SPEED & AGILITY)

6 May by Zach Birdwell

Warm Up
JOG 50 YARDS
RUN BACKWARDS 50 YARDS
REPEAT
10 SQUATS
10 MOUNTAIN CLIMBERS (EACH LEG)
10 WALKING FRONT LUNGES (EACH LEG)
10 SIDE LUNGES (EACH LEG)

Dynamic Stretch
https://www.youtube.com/watch?v=rvSMO7p7RyA
10 HURDLER STRETCH (EACH LEG)
10 IRON CROSSES (EACH LEG)
10 SCORPIONS (EACH LEG)
10 INVERTED SCISSOR KICKS (EACH LEG)
10 INVERTED CROSS SCISSORS (EACH LEG)
10 INVERTED BICYCLE (EACH LEG)
10 LEG SWINGS (EACH LEG) – FRONT TO BACK, SIDE TO SIDE

10 Yard A-Series
https://www.youtube.com/watch?v=zGSocHm1P0k
FORWARD
BACK
LATERAL
SKIP
RUN

Form Drills
SEATED ARM ACTION – 3×10 seconds https://youtu.be/dRBqX39u2_Q
Wall Drill (1 Count) – 3×5 https://youtu.be/-nmPDMwklFg
Wall Drill (3 Count) – 3×5 https://youtu.be/-nmPDMwklFg

Acceleration Drills
FALLING STARTS – 2×10 YD EACH LEG https://youtu.be/xOPpA3A-dAM
REST: WALK BACK AFTER EACH REP

KNEELING STARTS – 2×10 YD EACH LEG
https://youtu.be/gQquTi91CxQ
REST: WALK BACK AFTER EACH REP

40 STANCE STARTS – 8×10 YD https://youtu.be/g9fYKB8Y17k
REST: 30 SEC REST AFTER EACH REP

Agility Drills
8 MIN AGILITY & ENDURANCE (Follow along with video) https://youtu.be/E64OqomwiaA

Core
5 Minute Abs (30 Seconds of each exercise):
1) Leg Lifts
2) Flutter Kicks
3) Over/Unders
4) Slow Mountain Climbers
5) V-Sit Crunches
6) Alternating Toe Touches
7) Russian Twists
8) Panks
9) Right Side Planks
10) Left Side Planks

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