Team #1: Speed Development 3-5pm

Instruction: Nutritious Food- Shrewd Manager – Luke 16:1-15

1. Forward Resistance
   1. Heaviest Resistance
      1. Slow Long Steps
      2. Walk JH Hall Down and Back
      3. Switch Partners
      4. x6 Turns or Until Exhaustion
   2. Lowest Resistance
      1. Sprint Left side of JH Hall
      2. Walk back on right side
      3. Sprint Speed
      4. Very Light Foot Falls
      5. As little ground contact as possible
      6. x3 Highest Quality
   3. Hip Extension Circuit
      1. Hold at Extension Count 2
      2. Stand in wide straddle
      3. Hold Leg Straight
      4. Perform to Exhaustion
         1. Adductor
         2. Abductor
         3. Hip Flexor
         4. Glute
2. Range of Motion Circuit
   1. x20 Each
   2. Reverse Step-Up
   3. Knees over Toes Calf Raise
   4. Jefferson Curls
   5. Nordic
   6. Reverse Nordic
   7. VMO Squat
   8. Tibialis Raises
   9. Deep Split Squat
3. Heavy Lifts
   1. Squat
      1. Squat Rack
      2. Four Rep Max
      3. Repeat Until 1 Squat is no longer possible
   2. Deadlift
      1. Lifting Platform/Romanian with Dumbbells
      2. 4-8 Reps
      3. Heavy Weight
      4. Straight Back
   3. Bench Press
      1. Hands Shoulder width apart
      2. 4-8 Reps
      3. Heavy
      4. 3 Set Minimum
   4. Pull Ups
      1. Bench Assisted/Band Assisted/Standard
      2. 5 Reps
      3. 3 Sets
   5. Calf Raise/ Knees Over Toes Preferred
      1. Toes In
      2. Toes Out
      3. Toes Straight
4. Core
   1. Captains Chair
      1. Forward
         1. 3 Sets
         2. 10 Reps
      2. Left/ Right
         1. 1 Set Each
         2. 10 Reps
   2. GHG with light weight
      1. 10 Reps
      2. 3 Sets
      3. Extend Weight Overhead
      4. Twist with Weight Left
      5. Twist with Weight Right
   3. Bicycle Twist Sit Ups