Name: Playbook - Bambi fitness fitness - W1 /D1 train like an athlete speed
Uploaded: 2024-01-06T16:39:39.703Z
Duration: 65 min
Description: W1 /D1 train like an athlete speed

Week 1 day 4 speed  day !

This program is going to be a game changer for
athletes and even non athletes.

•Use lower body  warm guide to warm up!!

•Use lower body  stretch guide at the end of the session

If you have any questions feel free to contact
me through Direct message on instagram

Resistance band sprints

Lateral sprints

Stand on a 12-inch platform with toes on the edge.
Step 2: Next, step off the platform and land on the balls of one  feet simultaneously.
Step 3: Immediately upon touching the ground, tighten your leg muscles and jump as high as you can off the ground. This completes one rep.

Depth jump

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

bulgarian split squat med ball

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Lying face up with knees bent and feet flat on floor
- Hold sand bag  with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the sand bang  in front of body as you sit up
- Return to starting position under control

Sand bag sit up

- Hold the sand bag above your head 
- Tuck your knee towards your chest 
- Then straighten then & repeat 
- Focus on activating your core

Sand bag knee tuck

Hold the sand bag above over your head 
- bring the sand bag in the middle of your body & your knees aswell
- squeeze for 2sec & then extend and repeat

Sand bag crunch

Sand bag abs

W1 /D1 train like an athlete speed

W1/D2 Train like an athlete upper body strength

W1/D3 Full body Condition

W1/D4 endurance day

W1/D5 shoulders & arms

Lower body plyo condition W2/D1

Train like an athlete W2/D2 upper body strength

W2/D3 endurance / speed day

W2/D4 leg day

Lower body plyo W3/D1

W3/D2 Upper body strength

W3/D3 leg day

W3/D4 full body Condition

Train like an athlete W4/D1 endurance/cardio day

W4/D2 Train like an athlete upper body strength

Lower body plyo W4/D3

W4/D4 Train like an athlete upper body strength

W4/D5 back & bicep day

Train like an athlete full body W5/D1

W5/D2 Train like an athlete upper body strength

W5/D3 endurance day

W5/D4 Lower body strength

W5/D5 shoulders & arms

Train like an athlete full body W6/D1

W6/D2 Train like an athlete upper body strength

W6/D3 endurance day

W6/D4 Lower body strength

W6/D5 Chest & bicep

Train like an athlete W1/D1

Agility & power

W1 /D1 train like an athlete speed

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