Name: Playbook - Judd Lienhard - W2/D2 W2/D2 Linear Speed/Power
Uploaded: 2025-11-20T14:14:37.107Z
Duration: 55 min
Description: W2/D2 W2/D2 Linear Speed/Power

Joey

Giancarlo

Oh my goodness, that was another fun workout! Thank you!!! It’s so nice to be able to do it at home too, save time and gas

Maria

Worked hard and this was a killer in the hip flexors.

Andrew

instructions not fixed for couple exercise

Alejandro

Love the sprinting/linear power workouts. They keep it fresh and have me moving better all the time.

Rico

Love the sprinting after all the mechanical work

Roni

Dale

Left-side hammy pull on second 40-yard attempt

Thomas

Grigore-Mihaita Stan

More of question really. Why only 2 sets of things instead of 3?

Devin miller

Josh

Loved it-outdoor workouts are the best! Thank you! Every time more gratitude for your excellent programming

Christina

Bulgarian split jumps! 🔥🔥🔥
Heavier in weight since starting this programming.. but faster and lighter on the sprints! Loving these workouts. Got my bounce back at 49! Judd is skillful at making it fun with real results if you put the work in. 👊👊👊

Evette

Awesome programming period! Unfortunately pulled a hammy on the 3rd 40yd sprint. 🤬 Certainly no fault of the program. I’ll be back. 🤘🏽

Justin

Brother.Joshua

Love days like this that leave me both taxed and refreshed. Feeling better after every MM Strength workout.

I Can sprint at 40!thanks for the workout.

Rodolphe

I'm feeling the overall improvement in strength, speed, endurance and agility.....it's all coming together!

Alex

Jeff

Did the sprints in subzero temperatures, was an absolutely fantastic finisher

Josiah

Jenna

Esteban

Love the sprints. I feel like I'm getting a little better every time I do them

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

Dusty

Assassin training type of workout. Makes you feel alive!!!!!

Sergio

christopher

Shane

Fucking love the super hero landing lateral lunge with a jump

Tammy

Was nice to get this done at home instead of the gym

That was a quick one - super fun…those bulgarian split jumps 😬

Sprint work is phenomenal. Agility work makes me feel springy as well 👍🏻

Dylan

Sweat Collins

Sebastian

Marek

Jean-François (JF)

That wasn’t brutal. It was fun. And good. What I needed today was fun.

James

Dennis

David

Sick! Dusted off the boots and felt like a kid again doing 40’s

Awesome workout, working on my A-skips. Trying to get the rhythm down

David Diaz

Loved it…. Coming back from a torn quadriceps tendon. Had to make a couple adjustments but got it done

Jesse Morrell

Those drop lunge jumps are awesome! Great workout!

Adam

ryan

Shawn

Loved it. That said this was the shortest workout so far.

Nick

1. Supported Knee Forward Deep Lunge to Flexion: 2 x 8
2. Moving Alternate Side Lunges: 2 x 6
3. Reverse Plank Hip Flexion: 2 x 8
4. Forward and Back Pogo Hops: 2 x 20
5. A Skips: 3 x 15-yards
6. Scissor Skips: 3 x 15-yards
7. Vertical Jump from Seated Position: 2 x 6
8. Drop Lunge Jumps: 2 x 3
9. Bulgarian Split Jumps: 2 x 8
10. In and Out Sprints: 3 x 40-yards
11. 40-Yard Sub Max Sprints: 4 reps

Setup
- Loop a band around itself to a secure anchor point
- Set up a bench or other stable item next to you and place your all and on it at waist height
- Place your midfoot through the band
- Walk out until there is tension on the band when you are in the down lunge position with your banded foot as far back as it will comfortably go

Action
- Lunge very low with your knee very far forward so it pulls your heel off the ground 
- With the aid of that support hand if necessary, forcefully drive your hips up and forward
- At the same time pull that back leg through into hip flexion 
- Finish with very tall hips on the ball of your foot
- Don’t hyperextend your back, keep your abs drawn in
- Do both sides

Supported Knee Forward Deep Lunge to Flexion

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
- Place your shoulder blades in a comfortable bench or box
- Loop a thin or medium sized band around itself in an anchor point
- Place a band around your mid foot 

Action
- Keep your chin down and your chest pointed forward, not up
- Contract your abs and squeeze your glutes to raise the hips
- At the same time drive your foot with the band on it towards your chest and hold for one second 
- On the way back let your hips sink without touching the ground

Reverse Plank Hip Flexion

Action
- With good posture and a braced core
- Take small reinforced hops forward
- Keep your ankle joint stiff and try to use your achilles to bounce
- Do 12 reps forward and then 12 backwards

Forward and Backward Pogo Hops

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

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
- Sit on a table or chair that is approx knee height

Action
- Rock back so your feet leave the ground 
- Swing your arms back
- Then rock forward, driving your feet into the ground 
- Use your arms to jump high
- Land and rock back into the start position under control

Vertical Jump from Seated Position

Setup 
- Stand on a box 2 to 3 feet high 

Action
- Jump sideways off the box landing in the split jump position 
- Use the landing to jump as high as you can I. The air
- Do each side and each side is 1 rep

Drop Lunge Jumps

Setup
- Assume a standard Bulgarian split squat position 
- Place you back foot on a box about knee height
- The front foot far enough out so the back knee is behind the hip
- The majority of your weight should be on your front foot
- Lean slightly forward

Action
- Lunge down until the back knee is close to the ground 
- Let the front knee go forward
- Jump up off the front foot and drive the knee into the air
- Let the landing take you back down into the bottom position fluidly
- Do each side
- Each side once is one set

Bulgarian Split Jumps

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

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

In and Out Sprints

Action
- From a two point sprinter’s stance, accelerate with a good forward lean, aggressive arm drive and knee drive
- Rise up gradually
- Do the first two at sub maximal intensity, and if you feel good do the rest full speed

40-Yard Sprints

W2/D2 W2/D2 Linear Speed/Power

Marco

Philip

Program Intro - Watch this first

Interesting and unusually movements . I needed some variations  but over all...great !!

Kfir

Andrew Ager

Audi

W1/D1 W1/D1 Upper

The jumping proves challenging (in my 60s) yet feels sooooo necessary to achieve with good form, as is the speed. Loving this app, Judd, and all the creative pairings. ❤️

Holly

Wow wow and wow.  This stuff is so good I feel like a new human being.

Nagendra Vellanki

Michal

W1/D2 W1/D2 Linear Speed/Power

Filip

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

simon

W1/D4 W1/D4 Agility/METCON

This is equivalent to a speed day but for strength.  Dam I feel good!

Awesome work out it test you I’m 53 yrs old and love it.I’m a former power lifter but love this kind of workout.

Joe Wright

W1/D5 W1/D5 Total Body

W2/D1 W2/D1 Upper

W2/D3 W2/D3 Legs

I couldn’t do the jump over the box I was hesitant. I just did the regular jump with lateral jump

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Eduardo

Rachel

W2/D5 W2/D5 Total Body

Breanne

That’s a long one, but the strength building is insane!

W3/D1 W3/D1 Upper

Excellent structure. The movement layout felt very intentional as usual. I felt completely prepared to sprint at the end of the workout!

Blake

Mikko

Killing me smalls! But is all to the good 😎 ✌🏻

W3/D2 W3/D2 Linear Speed/Power

Felt really good with this one, the previous weeks really prepared me for gains on this one!

Frances

Oh my goodness the trap bar jump squat was something else, great challenge and the based sissy squat… what a BURN!!! Thank you Judd!!

W3/D3 W3/D3 Legs

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. 

One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

matthew smith

Kalle

W3/D4 W3/D4 Agility/METCON

Really enjoyed this workout! Loving the different movements and exercises.

Matt

Solid workout as usual. Had a guy come up mid-workout to ask about a movement pattern I was doing - happily referred him to Judd’s programming. 

The app leaves something to be desired however. For one thing, the rest timer only works intermittently. For several exercises it didn’t come on at all and there seemed to be no way to manually enable it. For the final rowing exercise, the instructions recommend a two minute rest, however only a 30 second timer actually starts when you complete the exercise and you have no way to manually adjust that to the correct time. 

Recommend pushing that product feedback to the dev team.

Jeshua

W3/D5 W3/D5 Total Body

Tony

The best upper body day set! No matter what the day may primarily focus on, this program always incorporates different aspects of your full body. Always engaging 100% of your body. This program along with MM is the best embodiment and representation of the phrase “stay ready so you don’t have to get ready”.

W4/D1 W4/D1 Upper

Simple, yet deceivingly challenging when properly executing the movements. I love these conditioning and agility days. I feel challenged yet rested in between my upper and lower body workout days.

I did W4D1 & D2 back to back. Kicked my asss!!!!

Jordan

W4/D2 W4/D2 Linear Speed/Power

W4/D3 W4/D3 Legs

The built in agility days are deceiving. From the surface they look like calm waters, but still waters run deep 🤣

I combined D5&D4 together! That was insane! Loved it though.

I combined D5&D4 together that was something else!!!

W4/D4 W4/D4 Agility/METCON

Ronny

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

W2/D2 W2/D2 Linear Speed/Power

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