Hill Sprints

19:00 Home

Warm-Up

100 up minor
Easy run to park, about 10 minutes.

Workout

Hill sprints 5.
Cool down
Easy run home
Stretch upper back, wall splits.

Badminton

19:00 Home

Badminton in the garden 40 minutes

Lunge pad 15 minutes

Stretch: Upper back

Lunge pad

10:00 Home

Lunge pad: 25 minutes

Stretcj chest

Easy Sprints

13:00 Home

Lunge pad: 25 minutes

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so.

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back, wal splits.

Back Garden

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU 1
Bretzel

Workout (20kg)

Pushups 10,9...2,1
Swings 1,2...9,10

The 100-Up Minor

Coodown

Stretch: Upper back, hamstrings, wall splits

Fun stuff

Home: 1915

Warm up

100 up minor.

Badminton in the back garden

Workout

Hill sprints 4

Cool down

Stretch: Wall splits, upper back.

Home wrokout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
Pull overs 15
Situps 15
TGU 1
1 leg SLDL 8


Workout (20kg)

GS 3x5

Pushups 10,9...2,1
Swings 1,2...9,10

The 100-Up Minor


Coodown

Stretch: Upper back, hamstrings, wall splits