Name: Playbook - Judd Lienhard - W4/D2 W4/D2 Linear Speed/Power
Uploaded: 2025-11-20T14:14:37.147Z
Duration: 55 min
Description: W4/D2 W4/D2 Linear Speed/Power

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.

matthew smith

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

Maria

Jordan

Definitely improving.  This sh-t works!!!

Theresa

Roni

Great workout to kickoff my Monday morning.

Dewey

Nothing good workout, just not leaving feeling like I’ve accomplished something amazing like I most often do. Thank you 🙏

John

Could be one of the best cns primers for last week of prep before a comp or meet. Nevermind throughout prep itself. 💪

Brother.Joshua

Kathryn

Alex

I love these linear speed / power days. And I start to get more and more comfortable with the skips and the rhythm of it 😁🫡

Johannes

David

Needed to separate the sprints because it's raining at my local track :/

My heart is coming out of my chest!! Great workout! Thanks man!! 🙏

Eduardo

I feel like sprinting is an absolute game changer

Luke

Love sprint days. Wish my knee liked it as well. Lol. Great programming leading up to the sprints.

Ray Carman

Simon

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

Bill

Good combo for hip strengthening. Can really feel it!

R1VAL

Christina

Turns out it just steady state cardio that sort of loathe. 😂 
This stuff is fun.

Kara McGuire

Just fix the reps cou ts on some of the exercises

Lewis

Taking advantage of these outdoor accessible sessions in Michigan as much as possible while I can. Great stuff

Dylan

Jean-François (JF)

Question: 10 yd sprints - is 1 set consist of 10 sprints? 60 sprints total?

Jimmy

Accidentally did 6 sets of 10 x10 yard sprints

Adam

Man those 40’s to finish this work got me. Thanks Judd!

Jace

Shawn

1. Slow Bodyweight Walking Lunges: 2 x 6
2. Banded Plank Knee Tucks: 2 x 8
3. Moving Alternate Side Lunges: 2 x 6
4. A Skips: 3 x 15 yards
5. Scissor Skips: 3 x 15 yards
6. Banded High Knee Switch: 3 x 10
7. Rear Foot Banded Split Jumps: 2 x 8
8. Successive Broad Jumps: 4 x 5
9. Drop Jump to Vertical: 1 x 6
10. 10 Yard Accelerations: 6 x 10 yards
11. High Knee Runs: 4 x 20 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

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

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
- 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
- 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

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
- 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
- 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
- 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

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

W4/D2 W4/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

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

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

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.

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

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

W4/D2 W4/D2 Linear Speed/Power

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