LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

JAM Runner’s Workout copy

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Runner's workout to improve acceleration in the body for race days and keep the body strong and functional.

Warm-Up Blocks

Warmup Block
Giant Set x 1

Stay hydrated and pay attention to tender areas

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 0:00:10
0
Set Time
1 0:00:10 h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
time 0:00:30
Set Time
1 0:00:30 h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
reps 10
Set Reps
1 10
LAR UMT
Wide Stance Hip Decouple
reps 10
Wide and Staggered Stance
Set Reps
1 10
Reverse Lunge Eye Tracking
time 0:01:00
Set Time
1 0:01:00 h:m:s

Workout Blocks

4Q Power Acceleration
Circuit x 3

ULT
Suspended Explosive Front Squat TRX
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8
ULT
Unilateral Vertical Skip
reps 6-8
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps
1 6-8
2 6-8
3 6-8
LMT
Rotational Slam
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8

Posterior Leg Strength
Circuit x 3

LLT
DB – Posterior Lunge, DeadShift
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8
ULT
Hip Hinge Single Leg (SL)
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8
UMT
G2S Forward to Lateral Lunge with Balance
reps 6-8
Set Reps
1 6-8
2 6-8
3 6-8

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Reps
1 10