Injure Proof Your Spine

Bent Over DB Row

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Reverse Pull-Down

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs


Seated EZ Shrug

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Barbell Upright Row

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs

 

Dwayne Johnson Leg Workout

Leg Extensions

8,8,8,8

Leg Press

Weighted Lunges

6,6,6,6

Hack Squat

Romanian Dead Lift

6,6,6

Lying Leg Curls

12, 12, 12, 12,

Standing Calf Raise

Seated Calf Raise

20, 20, 20, 20

 

Carved Calfs Work Out

2 Feet Box Calf Raises

Single Feet Box Calf Raises

Seated Calf Raises

Lying On Your Back Bent Knees Calf Raises

Superset 20, 20, 20

Mountain climbers

3 sets of 1-minute sprints

Jump Rope

5 sets of 1-minute sprints

 

Credit: Olly Foster

Getting Back Into The Gym

Dumbell Curls

10, 10, 10

Dumbell Military Press

10, 10, 10

Rest: None


Deadlift

8, 8, 8

Rest: None

Bent Over Row

8, 8, 8

Rest: None


Bench Press

10, 10, 10

Back Muscle Building Workout

Plank Row

12, 12, 12, 12, 12 (super set)

DB Row

6, 6, 6, 6, 6


Upright Row

8, 8, 8, 8, 8 (super set)

DB Military Press

6, 6, 6, 6, 6


Arnold Press

6, 6, 6, 6, 6 (super set)

Hyper-Extension On Bench

16, 16, 16, 16, 16


3 Way Raise

front, side, 1/2 (low weight full extension)

10, 10, 10

Speed Circuit – Training Drills To Run Faster

Circle Shuffle (5): Sprint 5 yds Finish

Side to Side Jump (5): Sprint 5 yds Finish

Wide to Narrow feet Position Jump (5): Sprint 5 yds Finish

3 sets

rest enough to go full speed on each one

Basic Speed Workout 1A

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Abs

  • Push ups 20 (push up to elbows back to hands push up
  • Leg lifts 15 ( low
  • Alternating Slow Running Pedal
  • Sit up 30
  • Elbow to knee both sides 30
  • Plank All 3 sides 45 seconds
  • Laying on your side elbow to knee 15
  • Pike Pulses 20, 20

Basic Speed Workout 1B

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Explosive Leg Strength Training

Jump Tuck Knees 12

Jump Up ( Box or Stairs) 8, 8

Push Ups 60

High Step Up Bring knee Up 12, 12, 12,

Lunges 100m down and back

Hip and Ankle Loosen Up

Calf Raise Both Feet

60 1 set (focus)

Kneeling Hip Flexor

10 Deep Breathes each side-3 sets (hips straight ahead)

Spider Man Torso Rotation

6 reps each side ( Go all the way back turn the hand)

Alternating Side Squat Stretch

10 each side slide back and forth (Do not put hands on knees)

Regularity > Intensity

Coach Sommer

Pavel Tsatsouline

Back and Hamstring Workout

Deadlift

12, 12, 12, 12, 12

Rest: None

Barbell Row

6, 6, 6, 6, 6

Rest: None


Seated Row

8, 8, 8, 8, 8

Rest: None

Single Leg Dead Lift: Kettle Bell

6, 6, 6, 6, 6,

Rest: None


Dumbell Row

10, 10, 10, 10, 10

Rest: None

Good Morning

12, 12, 12, 12, 12

Rest: None (use DB or plate)


Hyper-Back Extension

15, 15, 15, 15, 15

Rest: None

Cross Cable Pull Down

6, 6, 6, 6, 6

Rest: None