Name: Playbook - Judd Lienhard - W3/D2 W3/D2 Linear Speed/Power
Uploaded: 2025-11-20T14:14:37.127Z
Duration: 55 min
Description: W3/D2 W3/D2 Linear Speed/Power

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 😎 ✌🏻

Joey

Ryan

Field and sprint days are the best days, great workout

Victor

John

Siawash

Alberto

As always, the building of the exercises around a specific focus for the week is genius

Brother.Joshua

It's a good thing this program gets you jacked or some of these plyos would get me bullied out of the gym 🤣

Abraham

I felt I got a good warm-up to do the sprints.
I remember how much I like running !

Kathryn

I'm slowly getting the hang of these sprint & coast drills. Great work 👏 👍

Johannes

Great workout before the big game. Fly, Eagles Fly!

Alex

Luke

Dusty

King

Great day for speed work. Didn’t even have to go to the gym and my kids joined in for some since they’re on fall break :)

Kara McGuire

Christina

How important is it to do these in the order you present it?

Brett

your rep count in the sprints is off. can’t imagine Usain doing 40 reps of 40 yds sprint / rep. might want to check the rep count in the skips as well.

Bogdan

Jean-François (JF)

James

Had to cut it for last two, my TFL is legit making me tear up, and as I am dead inside that’s concerning.

Ange

Class!

Just class!

New skills, tightening up existing ones! 

Love it

Gavin

David

Eric

Shane

Jesse Morrell

Adam

Shawn

Boy those box bounce ups with single leg landing really bring my weaknesses to the light. My back leg is like a new born baby deer 😆 Something to work on!

Kelly Robert

Another coach told me that when we stop getting bouncy, we start aging. Time to get the athleticism back.

Jeff

1. Slow Bodyweight Walking Lunges: 2 x 6
2. Moving Alternate Side Lunges: 2 x 6
3. Standing Banded Leg Circles: 2 x 10
4. Reverse Plank Hip Flexion: 2 x 8
5. A Skips: 3 x 15 yards
6. Scissor Skips: 3 x 15 yards
7. Banded High Knee Switch: 2 x 10
8. Low Box Bounce Ups with Single Leg Landing: 2 x 8
9. Drop Lunge Jumps: 2 x 3
10. 10-Yard Accelerations: 5 sets
11. In and Out Sprints: 3 x 40 yards
12. 40-Yard Sprints: 4 x 40 yards

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 Bodyweight Walking 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 and posture
- Loop the band around a secure anchor
- Place the band behind our ankle and face the anchor point
- Stand tall on the other leg 
- Keep your core engaged and your ribs in
- Keep your hips tall

Action
- Bring the banded foot up to knee height, tracing the support leg
- Once at knee height perform a cycling motion and pull the feet together at the bottom. Store starting the next rep

Standing Banded Leg Cycles

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

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 and Procedure
- Loop the band around a secure anchor point
- Slight forward lean
- Stay on the balls of your feel 
- Engage your core

Action 
- Lift one knee with your opposite arm forward
- Jump and switches knees, finishing with the knee that was originally up, up again
- Keep your hips tall

Banded High Knee Switch

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 
- 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 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
- 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

W3/D2 W3/D2 Linear Speed/Power

Dale

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

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

W2/D2 W2/D2 Linear Speed/Power

Rico

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

Andrew

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

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

W3/D2 W3/D2 Linear Speed/Power

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