Run-Specific Warm-Up

1 x 0:12

Tempo Run

3 x 4 @ 65

3-way Ankle Mobility

1 x 10

Leg Swings

1 x 10

Shoulder Mobility - Wall Drills

1 x 10

Piriformis Stretch

1 x 5

Hip Stretch/Figure 4

Knee Hug

90-90 Stretch

Hand walk

Quadruped Hip Series

1 x 10

Blackburn Series

1 x 10

Side Plank

1 x 10

Ankle Hop w/ 90-degree turn

1 x 2

Drop Squats

1 x 10

Hand Release Push-Up

1 x 10

Skaters

3 x 4

Clapping Push-Up

3 x 5

Front Squat

5 x 5

Landmine Row

5 x 6

Pallof Press - Vertical

5 x 5

Plate Overhead Lunge

5 x 5

DB Pullover

5 x 5

4-Way/ Manual Neck

4 x 0:05

Dead Hang

1 x 1

Flying Sprints

2 x 3 @ 0:30

Piriformis Stretch

1 x 5

Hip Stretch/Figure 4

Knee Hug

90-90 Stretch

Hand walk

3-way Ankle Mobility

1 x 10

Leg Swings

1 x 10

Shoulder Mobility - Wall Drills

1 x 10

Quadruped Hip Series

1 x 10

Blackburn Series

1 x 10

Side Plank

1 x 10

Ankle Hop w/ 90-degree turn

1 x 2

Drop Squats

1 x 10

Hand Release Push-Up

1 x 10

Hang Clean Jump Shrug

3 x 5

Clapping Push-Up

3 x 5

Back Squat

3 x 6

One-Arm DB Bench Press

3 x 8

Bird Dog

3 x 10

Lat Pull Downs

3 x 12

Staggered Stance Romanian Deadlift

3 x 6

Band Rotations

3 x 10

DB Farmer's Walk

2 x 20

Banded Tricep Pushdown

2 x 20

DB Lateral Raise

2 x 10

Run-Specific Warm-Up

1 x 12:00

Accelerations

2 x 3 @ 0:30

Piriformis Stretch

1 x 5

Hip Stretch/Figure 4

Knee Hug

90-90 Stretch

Hand walk

3-way Ankle Mobility

1 x 10

Leg Swings

1 x 10

Shoulder Mobility - Wall Drills

1 x 10

Quadruped Hip Series

1 x 10

Blackburn Series

1 x 10

Side Plank

1 x 10

Ankle Hop w/ 90-degree turn

1 x 2

Drop Squats

1 x 10

Hand Release Push-Up

1 x 10

Band Assisted Low Pogo Jumps

3 x 00:05

MB Side Throw

3 x 5

Rack Pull

3 x 4

Half-Kneeling DB Shoulder Press

3 x 8

Hollow Hold

3 x 15

Chest-Supported DB Row

3 x 10

Split Squat

3 x 5

Half Kneeling Plate Chop/Lift

3 x 6

Band Face Pull

2 x 12

Bicep Drag Curls

2 x 12

Plate Squeeze Press

2 x 12

low hurdle series

1 x 4

Prone Scorpion

1 x 10

Chest Stretch

1 x 2 @ 0:30

Shoulder Mobility w/ Dal

1 x 5

4-Way/ Manual Neck

1 x 5

4-way Shrug

1 x 10

YTW

2 x 10

Z-Press

4 x 5

1-Arm DB Row - WIDE

4 x 5

Lat Pulldown

4 x 6

DB 1-arm Bench

4 x 5

Barbell Bicep Curl

3 x 12

Banded Tricep Pushdown

3 x 15

Dynamic Activation

1 x 5

Side Plank with Banded Clamshell (Dynamic)

2 x 10

Band Rotations

2 x 10

Band Face Pull

2 x 10

Terminal Knee Extension

2 x 10

Pallof Press

2 x 10

Band Assisted Jumps

2 x 4

Triple Response Broad Jump

2 x 2

Clapping Push-Up

2 x 4

Flying Sprints

1 x 2 @ 20

Run-Specific Warm-Up

Shuttle Run

5 x 5 @ 0:30

Cardio

1 x 25:00

Foam Roll

Static Stretch