Need4Speed4Beginners
Aiden Folster
Need4Speed4Beginners is a 28 day program designed specifically for people who are just getting started in the sprint space or for athletes who are looking for a quick boost. Other programs will require you to lift 3x/week maybe even more, on top of that you have 2-3 sprint days/week. Don’t get me wrong that is a great strategy but only after you build a solid foundation. For a beginner or someone who is just looking for a quick fix, that wouldn‘t be sunstainable. This program is designed specifically for that.. to be sustainable. Its not too hard, its not too fancy, its simple, easy to use and most importantly.. its gets you results! Oh wait its also at a low price of only $70. You get a month with 3 workouts/week, thats 12 total workouts. Do the math and that comes out to about $6/workout. That is a steal, you wont find a deal like that anywhere else. So what are you waiting for? If you want results and you want them now, than this is the program for you. Don’t wait.. SIGN UP NOW!
Speed Prep/SMR
A
Roll each muscle/area for 30 seconds each leg. 1x for each area. Arch of Foot Calf Hamstring Quad IT Band Adductor Glute
Walking Speed Prep
B
1x10 reps for each movement. Heel Walk Flick Walk Walking Knee Hugs Walking Quad Stretch Walking Frankenstein Walking Figure 4 Walking Side Lunge
Dynamic Speed Prep
C
Do each movement 10 yards 2x. Low Dribbles Straight Leg Scissors Skips High Knees Butt Kicks Skips for Height
D1
10 Yard Sprint
4 x 1
D2
20 Yard Sprint
4 x 1
Prep
A
Speed Prep/SMR
Roll each muscle/area for 30 seconds each leg. 1x for each area. Arch of Foot Calf Hamstring Quad IT Band Adductor Glute
Prep
B
Walking Speed Prep
1x10 reps for each movement. Heel Walk Flick Walk Walking Knee Hugs Walking Quad Stretch Walking Frankenstein Walking Figure 4 Walking Side Lunge
Speed/Agility
C
Dynamic Speed Prep
Do each movement 10 yards 2x. Low Dribbles Straight Leg Scissors Skips High Knees Butt Kicks Skips for Height
D
Hill Sprints
1 x 8 @ 20
Prep
A
Speed Prep/SMR
Roll each muscle/area for 30 seconds each leg. 1x for each area. Arch of Foot Calf Hamstring Quad IT Band Adductor Glute
Prep
B
Walking Speed Prep
1x10 reps for each movement. Heel Walk Flick Walk Walking Knee Hugs Walking Quad Stretch Walking Frankenstein Walking Figure 4 Walking Side Lunge
C1
Heel Elevated Lunge Hold
3 x 20
C2
Half Kneeling Arm Swing
3 x 30
C3
Wall March
3 x 10
C4
Forward Leans
3 x 10
Aiden Folster
Former College Football Player. 8 years experience of training Human Performance. Current Apex Competitor. Fast Forty time of 4.51 seconds. Top speed of 21.6mph
There is nothing holding you back from reaching your goals right now. This is the simplest program you’re going to find out there and I guarantee you will get results in just 4 weeks. So what’s stopping you? Join the thousands of athletes who have trusted
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