Name: Playbook - Brad and Jess Gouthro - 30:90: HIIT Sprint Track Workout
Uploaded: 2023-03-01T04:35:43.185Z
Duration: 30 min
Description: 30:90: HIIT Sprint Track Workout

Compete one circuit of the warm up before starting your first sprint interval.

Once you’re warmed up, head to the start line and complete a 30 second all out sprint.

After the sprint, walk back to the start line and rest for the full 90 seconds.

Once the 90 second recovery period is over, complete another 30 second sprint. 

Repeat for 10 intervals.

Finish the workout with the cool down.

Complete up to 4 minute sessions per week.

Does one circuit of this warm up before every track workout.

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

High Knee Sprints

Tip Toe Hops To Tuck Jump is a ballistic plyometric exercise that primarily targets the calves, as well as the quadriceps and hamstrings. To get started:
1. Stand with your feet hip width apart.
2. Complete two tip toe hops by bouncing on your tip toes.
3. After the second hop, immediately transition into a tuck jump by exploding off the ground and raising your knees up into the air.
3. Land softly, then immediately transition back into two tip toe hops.
4. Continue alternating between the tip toe hops and the tuck jump, at a 2:1 ratio.
5. Repeat for time or reps.

Tip Toe Hops To Tuck Jump

30 seconds/leg
Tempo: 1011
The Standing Single Leg Hip Rotation is an exercise to help warm up and improve hip mobility, as well as improving balance. To get started:
1. Stand with your feet hip width apart and place your hands on your hips.
2. Contract your abs for balance, then raise one knee up to waist level in front of your body, and keep it bent at a 90 degrees angle.
3. Under control, rotate your hip out to the side while looking straight ahead, then rotate it back to the front of your body.
4. Without placing your foot back on the ground, repeat for reps.
5. After completing all the reps on one side, switch legs and repeat with the other side.

Standing Single Leg Hip Rotation

Tempo: 1010
Standing Forward Arm Circles are a good dynamic stretch to warm up the body, especially the shoulder joints before a workout. To get started:
1. With a hip width stance and your arms extended down beside your hips, pull your shoulders back to keep your chest up.
2. Contract your core to stabilize your body, then swing your arms back, up, and forward in a circular motion.
3. Repeat for a designated number of reps or time.

Standing Forward Arm Circles

A light jog at the track is a low to medium intensity form of steady state cardio designed to warm up your muscles, joints, and steadily increase your heart rate to prepare you for the workout.

Light Jog At The Track

Track Warm Up

The High Intensity Interval Track Sprint is a fast and explosive run outdoors at the track. To get started:
1. Line up at the start line in a three-point or four-point sprint stance. This simply means having both feet planted as well as one or both hands touching the track. In this example, I’m in a three-point stance as only one hand is touching the ground.
2. Explode out of the start by driving your feet through the ground and swinging your arms for momentum.
3. Continue running as fast as you can until you reach the desired distance or time.
4. That’s one set. 
5. For the low intensity interval, walk back to the start line, then rest for the indicated time.
6. Repeat.

30 Second Track Sprint

At the end of the workout, complete one circuit of this cool down.

1. Get into a push up position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

15 seconds/leg
1. While standing, contract your core for balance, then place your weight on one foot as you slowly bend your opposite knee, and raise your foot toward towards your glutes.
2. Reach back with the hand on the same side and hold the top of your foot.
3. Hold this stretch for the indicated time in your program, then switch legs and repeat.

Standing Quad Stretch

15 seconds per leg
1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

30:90: HIIT Sprint Track Workout

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