Name: Playbook - Judd Lienhard - W1/D4 W1/D4 Agility/METCON
Uploaded: 2024-11-12T16:22:13.774Z
Duration: 55 min
Description: W1/D4 W1/D4 Agility/METCON

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

Alex

Eduardo

Luke Anderson

Philip Jonathan

Simon

Feeling lighter on my feet everytime I do this workout.

Cody Paul

Dusty

John James

Lorenzo

John Russo

It’s days like this where I feel my athleticism coming back💪🏼🔥 No row machine at my gym but thanks Judd for the dope workout 👊🏻

Ashton

Brett

Sweat Collins

Need a few alternatives for the last two exercises when there’s no rower and no room for 10 yard runs

Lewis

Lance

David

I feel like a kid again. 

Until about….2100. 😹😆🤷🏻‍♀️

Ange

Slow is smooth, smooth is fast!

Resonates so much on this session! 

Learning new patterns, becoming efficient!

Great session

Gavin

Joshua

Logan

Andy

Loved ❤️ this workout, great variety and still very challenging but in a different way. Great work Judd, thank you. 🏃

Craig

The slow down for the crossovers was very helpful!

Matt

I am LOVING MASS method so much. Wish I took the leap and signed up a long time ago. Better late than never. Can’t imagine training any other way again. 

Judd: 
Thank you thank you thank you.

Jesse

Safe to say I worked up a sweat 😅 nice workout 👏

Ollie Dixon

Shane

Thanks for proofread the text! A couple of the exercises need to be checked to make sure the sets/reps match in the descriptions! Awesome stuff!

Whitney Asher

That was an awesome speed workout. Loving this program

Adam

Loving the athletic training. Forgot how to be an athlete. Thanks Judd!!!

Jace

Rowing at the end was brutal but also a solid finish

William

malcolm

Jesse Morrell

Love my sprint explosive days! Getting back those fast twitch/coordination that I had with college soccer.

Adam Gura

Awesome and yet a killer all at the same time :) 

The row at the end really got the lactic acid flowing and heart pumping.

Edward Smith

Kelly Robert

Brad Evangelista 

1. Supported Banded Hip Half Circles: 2 x 8
2. Supported Standing Hip Flexion to External Rotation: 2 x 8
3. A Skips: 3 x 15-yards
4. Lateral Step to Hop: 3 x 6
5. Crossover and Square Ups: 3 x 10
6. Crossover to Vertical Jump: 2 x 6
7. Crossover Drop Squats: 2 x 6
8. Two-In, Two-Out: 2 x 10
9. Gorilla Stepping: 2 x 6
10. Pro Agility Runs: 4 sets
11. Rower Sprints: 4 sets of 1 minute

Setup
- Lean onto something stable for balance
- Step on the band with both feet about shoulder width apart
- A soft bend in the non-moving leg with the knee forward and butt back slightly 
- Grab the band half way down with the hand on the same side as the working leg 

Action
- Keep the knee of the non-moving leg stacked over the ankle
- Make a big semi-circle with the moving leg, keeping it close to the ground
- Keep constant tension on the band 
- When the band passes behind the other leg hook it with your foot as shown so it doesn’t slip off

Supported Banded Hip Half Circles

Setup
- Use a thin band
- Anchor the band around itself on a secure attachment 
- Face sideways to the band and place it over your midfoot area
- Step away until the band never loses tension
- Wedge a support rod diagonally out to your side into the ground 

Action 
- Drive your knee up until your banded ankle gets to knee height and then pull that ankle across your body, trying to get it to the support rod

Supported Standing Hip Flexion to External Rotation

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 10 yards, walk back to where you started and go again

A Skips

Setup
- Get in a shoulder width athletic stance

Action
- Take a side step and jump straight up
- When you land repeat
- Do this 5 times one direction and then 5 times the other

Lateral Step to Hop

Setup
- Find a flat piece of ground marked with a line
- Stand facing parallel to the line straddling it

Action
- Keep your chest square
- Cross your right foot over the line 
- Bring your left foot over the line behind the other one the other way
- Return to square in the reverse pattern 
- Do both sides 
- Both sides is one set

Crossover and Square Up

Setup
- Assume an athletic shoulder width stance

Action
- Fluidly cross over, bringing your far foot in front of the near foot and then return to square
- After returning to square jump straight up
- Land in an athletic position and repeat to the other side
- There and back is one rep

Crossover Vertical Jumps

Setup
- Assume an athletic, shoulder width stance

Action
- Take a crossover step and drop into the squat position with your inside hip stacked over your inside ankle
- Fluidly come out of the squat and crossover the opposite way, repeating this back a worth
- Attempt to touch the ground with your fingers without dropping your chest
- Do 10 each direction

Crossover Drop Squats

Setup
- Find a flat piece of ground with a line on it
- Face the line

Action
- Put your left foot over the line and then your right
- Return your left foot and then your right foot
- Repeat with rhythm 
- Do 10 reps leading with the left and then 10 leading with the right

Two-In, Two-Out

Setup 
- Assume an athletic stance 

Action
- Take two cross over steps
- On the second step drop down into the low squat position with your weight over your inside leg
- Drive out of that position back the way you came 
- Repeat the same two cross over steps the other way
- Do 8 reps each direction

Gorilla Stepping

Setup
- Start with a low athletic and shoulder width stance

Action
- Under control, sprint 5 yards to your left
- Break down with quick feet and touch the ground with your outside hand 
- Sprint back the way you came for 10 yards
- Break down with quick feet, touching the ground with your other hand
- Then sprint home 
- Do each side 4 times, resting 1 minute in between

Pro Agility Run

Setup
- Set the damper at a fairly high resistance 

Action 
- Start the pull with a lot of quads
- Shift to glutes and then finish with a powerful arm pull 
- See how far in meters you can row in one minute
- Rest two minutes between bouts and try to beat your distance each time

Rower Sprints

W1/D4 W1/D4 Agility/METCON

Great intro and good info to maximize program efficiency

Program Intro - Watch this first

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

miguel

Rough but good athleticism based training.

W1/D2 W1/D2 Linear Speed/Power

Jordan

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

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

Ross

Frances

W1/D3 W1/D3 Legs

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

Bill

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

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

King

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.

Chris

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

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/D4 W1/D4 Agility/METCON

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