Name: Playbook - Judd Lienhard - W1/D2 W1/D2 Linear Speed/Power
Uploaded: 2024-11-12T16:22:13.768Z
Duration: 55 min
Description: W1/D2 W1/D2 Linear Speed/Power

miguel

Rough but good athleticism based training.

Alex

6AM sprints in the street trying to dodge ice under street lamps. Today is off to a great start! 💪🏼

Ross

always good! definitely my favorite training

Frances

Feeling good!! Especially after a Hip Replacement. I love running & getting the rhythm back means a lot to me.

Jonathan Young

That was actually fun sprinting like that. Can’t recall the last time I did anything like that

Luke Anderson

Chase Bruton

Love it. Feel like im trading for ball again.

Brandon

Relearning how to sprint at 50!! Pretty sweet 💪

Simon

Bill

Scott

Dusty

Round 2 of this program and my results are amazing

Cody Paul

Workout was awesome.  In my previous workouts I lacked the speed training/agility training.  My legs feel like they got a great workout.

Cory Feldman

Enjoyed it! Lots of things I’ve not done since rugby days and left the session feeling great

Hi five for those who completed this alive…

Lorenzo

Shane

King

Love this.  Hard on these old knees but did my best

John Russo

Great! It’s been a minute since incorporating athletic work like this in.

Hawken

Jeff

Chris

Fucking great workout. I love the movements and this will definitely help my explosiveness in my jujutsu training. Thanks again, Judd.

This was great! It was pouring rain outside so only had about 7 meters to work with in my basement- so lots of turn arounds, but I didn’t let that deter me. Love this stuff, I feel extra alive afterwards!

Christina

hydradee

Dennis

Nicholas

Lance

My gym isn’t set up for this. No room.  I can do it at home outside until winter

Lewis

Alicia

Started easy. It definitely did not end easy. Great workout

I'm gonna be honest here... I put off this workout for the past 2 days. I made excuses (too early, don't have the right space, etc). And to top it all off, again, for the sake of open honesty, I didn't think much of the workout when I initially looked through it... man, was I ever so wrong. After work this afternoon, I decided to put away my excuses and find a way to make the space available work for me. I am HUMBLED. Not only were the movements new and awkward, but they challenged me in a way that I haven't been challenged in a long, long time. And this is only Day 2!! I am exhausted but proud of myself for pushing through and making it happen. Your workouts are incredibly refreshing, and above all, they're just plain FUN to challenge yourself and come out on top. Looking forward to the rest of the program!

Garrett

Gustavo

David

Marek

Consistent errors on reps and sets which needs fixing other than that, excellent workout

Sebastian

Jean-François (JF)

Fun as hellll but smoked as fuk. Thank you dude, this is amazing, I feel like a kid again 💃🏻🙌🏻🔥🤘🏻

Ange

Mathiaas

Awesome! 

Really upped the workload!

Some slight mods to be made due to gym set up but great

Gavin

There were discrepancies between the app suggested reps and your instructions .

Joshua

Nice change during the week. Question though…skips: go down 15m and that’s it? That’s 1 for a total of 3 times?!?? Or am I doing it wrong🤷🏻‍♂️

Jimmy

Holy moly cow 

This was an insane athletic workout 

Reminiscent of my youth days 

Loved it 💪💪💪

Kazim

1. Slow Walking Bodyweight Lunges: 3 x 6
2. Moving Alternating Side Lunges: 2 x 6
3. Banded Plank Knee Tucks: 2 x 8
4. A Skips: 3 x 15-yards
5. Scissor Skips: 3 x 15-yards
6. High Knee Runs: 3 x 20-yards
7. 10 Yards Accelerations: 5 sets
8. In and Out Sprints: 4 sets
9. Weave Runs: 3 sets
10. Low Box Bounce Ups with Single Leg Landing: 3 x 6
11. Drop Jump to Vertical Jump: 6 reps
12. Successive Broad Jumps: 4 x 5
13. Rear Foot Banded Split Jumps: 3 x 8

Action
- Take big steps slightly out to the side
- Slowly lower your hips, leaning forward slightly 
- Let your front knee go forward and out a little
- Bring your back knee straight down
- Don’t let the knee touch the ground
- Push up and forward into the next step
- Each leg once is one rep

Slow Walking Bodyweight Lunges

Action
- Take a big step sideways
- Slowly lower yourself over that ankle 
- Keep your back leg straight 
- You can let your heel come off the ground if needed to get lower
- Lunge both ways and then flip and repeat 
- Each flip is one rep

Moving Alternating Side Lunges

Setup
- Loop a small to medium size band around itself on a firm anchor point
- Ensure there is tension in the band at all times 
- Place the band over your mid foot on one side and keep that foot pointed up towards the shin so the band doesn’t slip off
- Assume a plank position on a padded box or bench 12 to 18 inches off the ground 

Action
- With your abs tight, glutes squeezed and back flat, drive the knee of the banded foot towards the box
- Drive your elbows back towards the feet
- On the way back let your knee of the planted leg bend
- On the next rep extend that knee as you drive the knee of the banded foot forward

Banded Plank Knee Tucks

Setup
- Assume a tall position
- Ribs in, hips under chest, pelvis neutral, core braced

Action
- Skip with rhythm 
- Bring your shin up parallel to the grounded leg
- Keep your toe up
- Bounce and drive your knee up
- Go 15 yards, walk back to where you started and go again

A Skips

Action
- Bounce with rhythm and kick each leg out in front of you as you move forward
- Tall hips push hard off the down leg
- Every other kick is one rep

Scissor Skips

Setup
- Start to high knee in place
- Ribs in
- Stay over your ankles
- Pump your arms
- Stay on the balls of your feet
- Find a rhythm 

Action
- Keep the same tempo but start to move forward gaining speed gradually 
- Pretend you’re running over tall grass with light feet
- Pretend like it’s muddy, you have to land under your hip and not kick mud up behind you
- Do 4 reps of 20 yards

High Knee Runs

Setup
- Assume a two point stance 
- Front foot is on the start line 
- Weight and hip over the lead ankle

Action
- Explode forward off both feet
- Drive the knees forward 
- Aggressive arm drive
- Keep your forward lean
- Use your hips to “pull the ground under you”
- Strike under your hips, don’t try to take “big steps” just get a lot of separation between your knees before striking back

10 Yard Accelerations

Setup
- Clear a path 50 yards long
- Mark every 5 yards, or step out five steps to mark it

Action
- Jog the first 5 yards
- Burst for 5 yards
- Jog for 5 yards
- Burst 5 yards
- Jog 5 yards
- Burst 5
- Coast to stop
- The walk back is your rest period

In and Out Sprints

Setup
- Set 4 cones out in a zig zag pattern along a 30 yard path about 5 yards wide

Action
- At 70% top speed weave around the cones, trying to keep as much speed as possible 
- When you get to the end turn around, walk back to the last cone you ran last and repeat the other direction
- Rest 1 minute between each down and back

Weave Runs

Setup
- Standing two foot lengths away from a box that is one to two feet high

Action 
- Jump onto the box, landing on one foot under control, knee over toe
- Jump down and bounce off the ground off both feet
- Then land in the same manner in the box with the other leg
- Do 4 sets, 8 each leg

Low Box Bounce Ups with Single Leg Landing

Setup
- Face a box 2 to 3 feet high 

Action 
- Jump onto the box and then up in the air
- Use the landing to jump as high as you can
- Do 5 reps and then rest

Drop Jump to Vertical Jump

Setup
- Feet shoulder width
- BA thletic stance 

Action 
- Do 5 jumps for distance in a row, using the landing of one to go straight into the next

Successive Broad Jumps

Setup
- Loop a thin band around tour ankle and walk out until there is max tension when that foot is in the front of a split stance position

Action 
- Start doing lunge jumps and attempt to get that same foot back to the same position of max tension at the top every time

Rear Foot Banded Split Jumps

W1/D2 W1/D2 Linear Speed/Power

Great intro and good info to maximize program efficiency

Program Intro - Watch this first

This was my first Workout with your App. I've been following you on Instagram for a while now and decided to give it a try. 
And it was awesome, although it absolutely kicked my ass 💪🏻😅
Can't wait for the workouts to come and to see the results on the football field 🏈
Greetings from Germany 🇩🇪 😁

Johannes

Philip

Weird movements that keep my joints from screaming at me and explore a new depth in range of motion 10/10

W1/D1 W1/D1 Upper

Jordan

FWD/BWD Lunges are not a joke. Balance. Coordination. 

Limited home gym…looking for creative ways to load as I progress.

W1/D3 W1/D3 Legs

Many of the agility drills have greatly challenged my coordination, and it's great to see the slow but steady progression.

Eduardo

W1/D4 W1/D4 Agility/METCON

The finisher - shoulder tap to lat hold…will be drinking from a straw today!! Not able to raise arms currently! Lets go!! 💪🏼

That was probably the most difficult one yet.

W1/D5 W1/D5 Total Body

Loved the workout. Great challenge from a typical day in the gym.

Ray Carman

I wasn't going to do a workout today, but then I saw 1 minutes
 push ups. F that I'm in! Ha ha Love the change up in these sessions.

Nick

W2/D1 W2/D1 Upper

It’s winter out here and I’m working out in my garage. Can’t do 40s or any type of actual sprints. I substitute with kettlebell explosive work since it’s stationary.

Cory

Christoph

W2/D2 W2/D2 Linear Speed/Power

Love crushing out a good leg day. Felt good to lift a bit heavier as well

Great leg workout. A good burn. Feels like everything was worked well

Full ass leg day after two long work days? Eff right off 😂 get it

Rudy

W2/D3 W2/D3 Legs

Felt amazing through the movements. Great step by step to build up with each movement.

Edward Smith

W2/D4 W2/D4 Agility/METCON

I think the landmine rotational exercises are the best.

Golfed indoors for the first time in 4 months and it’s crazy how much better my swing feels and the distance I am getting

Love Mass Method, but this wasn’t my favorite day. We left the gym feeling like we hadn’t done much of a workout. But could just be us. Still enjoying the program as a whole.

W2/D5 W2/D5 Total Body

W3/D1 W3/D1 Upper

W3/D2 W3/D2 Linear Speed/Power

Never done trap bar upside down like that. Man, did that ever hit the quads hard

After last weeks leg blast workout this one felt much easier.

W3/D3 W3/D3 Legs

As someone who just started jumping rope because of these programs… those alternating doubles to singles make me feel so uncoordinated 😂

Dylan

Felix 🧿🪬

W3/D4 W3/D4 Agility/METCON

W3/D5 W3/D5 Total Body

Matt

Absolutely one of my favorites upper body routines.

W4/D1 W4/D1 Upper

I appreciate that the advertised time is accurate to the workout.

Good combo for hip strengthening. Can really feel it!

R1VAL

W4/D2 W4/D2 Linear Speed/Power

Good workout, needs to be advertised as a 90 minute workout.

The leg extension superset with the med ball lunges was total destruction to my legs

W1/D2 W1/D2 Linear Speed/Power

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