Warm-Up

SUGGESTED WARM-UP
*Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick")
DeFranco's Limber 11 Routine
*Dynamic warm-up:
1. 20 yard striders followed by 5x neck rolls R&L
2. 20 yard striders followed by 5x arm circles F&B
3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L
4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L
5. 20 yards carioca, 5x pulling knees to chest R&L
6. 20 yards carioca, 5x explosive knees R&L
7. 2x 20 yard dead-legs
8. 2x 20 yard fast cycle
9. 2x 10 wall runs single leg fires
10. 2x 4 wall runs triples
11. 2x 20 yard ankling
*Range of motion/form work for primary focus of the day
*Mobility
*Post Work-Out Stretch

Monday, June 16, 2014

AM: Field Day

tempo runs

70 yard sprint
walk 50 yards (25 out, 25 back)
70 yard sprint
walk 50 yards (25 out, 25 back)
140 yard sprint (70 out, 70 back)
walk 100 yards (50 out, 50 back)
70 yard sprint
walk 50 yards (25 out, 25 back)
140 yard sprint (70 out, 70 back)
walk 50 yards (25 out, 25 back)
70 yard sprint
walk 100 yards (50 out, 50 back)
140 yard sprint (70 out, 70 back)
walk 50 yards (25 out, 25 back)
70 yard sprint
walk 50 yards (25 out, 25 back)
70 yard sprint
walk 100 yards (50 out, 50 back)

*keep 70 yard sprints under 12 seconds
*keep 140 yard sprints under 26 seconds
never stop moving


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