Name: Playbook - Judd Lienhard - W4/D4 Agility/METCON
Uploaded: 2024-05-31T19:08:40.400Z
Duration: 55 min
Description: W4/D4 Agility/METCON

bogdan

Pro level conditioning. 
Box jumps brutal

David

Shane

Down 7% body fat over the last 3 months of doing these workouts

malcolm

Currently in football season and this workout was legit thanks coach 💪

Ollie Dixon

1. Assisted Squats with Plie Turnouts: 2 x 6
2. Slow Bodyweight Walking Lunges: 2 x 6
3. Standing Banded Hip Adduction: 2 x 8
4. A Skips: 2 x 15 yards
5. Two-In, Two-Outs: 2 x 10
6. Cross Over and Square Up: 2 x 10
7. Lateral Box Jump Overs: 2 x 6
8. Start and Stops: 3 x 40 yards
9. W Runs: 4 x 30 yards
10. 150-Yard Shuttle Runs: 4 reps

Setup
- Hold on to a solid very object for balance
- Assume a shoulder width squat stance 

Action
- Slowly squat down to parallel 
- Turn your feet out
- Raise up onto your toes and rotate your knees forward
- Rotate them back out, slowly lower your heels, stand back up and start over

Assisted Squat Holds with Plie Turnouts

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

Setup
- Loop a thin band around itself to a secure anchor point
- Face sideways to the anchor
- Move far enough away so the band is always under tension 

Action
- Keep your weight on the outside leg a
- Go into a quarter squat position, letting the near side leg be pulled towards its anchor point
- Return to the standing position, forcefully pulling the near side foot back even with the outside foot
- Do each side twice

Banded Standing Hip Adduction

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
- 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-Outs

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

Cross Over and Square Up

Setup
- Stand next to a two or three foot tall box and face sideways

Action
- Jump onto the box and then off the far side, using the landing to jump back onto the box, repeating the back and forth
- Over and back is one rep

Lateral Box Jump Overs

Setup
- Clear a path 50 yards long 
- Mark every 5 yards, (5 big steps works too)

Action
- Sprint for 2 yards and then quickly stop before passing 5 yards
- Jump back into a sprinters stance and repeat this 4 more times
- The walk back is your rest period

Start and Stops

Setups
- Place 6 cones or pylons at 45 degree angles 5 yards apart

Action
- Under control sprint in a W pattern between them
- Keeping your hips low
- Plant off the outside leg and then drive off the inside leg to the next cone or pylon

W Runs

Setup
- Place cones or other objects as markers every 25 yards 

Action 
- Sprint at 80% top speed down and back between the cones three times
- Use an athletic breakdown to change directions 
- Rest one minute between the first two reps, then rest three minutes and do two more groups of two runs

150-Yard Shuttle Run

W4/D4 Agility/METCON

hydradee

grey

W1/D1 Upper

Dennis

W1/D2 Linear Speed/Power

Nicholas

Great leg workout. I’ll keep trying to up the weight!

Sweat Collins

W1/D3 Legs

Brett

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

Lewis

W1/D4 Agility/METCON

Dylan

I kicked its ass. I’ll increase weight next week

W1/D5 Total Body

No more regular bench press please. I started this program because I wanted to find pain free but effective alternatives to regurall barbell movements.

Juri

Absolutely phenomenal upper day. The struggle is a new staple for me. As well as the lean back hammers, love the setup creating an opportunity for the upper pecs to work as stabilizers. Yet another comprehensive session sir. 🫡

Nicolas

W2/D1 Upper

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

Sebastian

W2/D2 Linear Speed/Power

Jean-François (JF)

Marek

Matt Pappas

W2/D3 Legs

Fantastic material. Agility work makes me feel silly, but also makes me feel like a kid again. The element of challenging coordination, mixed with quick stops and connective tissue work is a great stimulus!

Mathiaas

W2/D4 Agility/METCON

Felt just like Dutch setting traps for the preditor in the jungle!

Added a set on everything, good way to keep the demons at bay. 5/5 🔥

I love love love power moves. Holy feckin shitballs Batman, more please.

Ange

W2/D5 Total Body

Carson

Let’s just establish that finishing that in 33m has me smoked AF.

W3/D1 Upper

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

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.

W3/D2 Linear Speed/Power

Great leg session! just thought it was lacking some hamstring targetted exercises

Phill

I'll definitely feel this tomorrow. Everything is linked together for maximum efficiency. 5/5 🔥

Legs days are the best day and the toughest !!

Loved it

Kazim

W3/D3 Legs

W3/D4 Agility/METCON

Without a doubt, a TOTAL BODY WORKOUT.
really enjoyed this one 5/5

Can’t get past 247m on the row but I’m consistent within 5m each set.

Chris

I thought I was gonna whip this thing’s ass. Right up until that super set with the push-ups. Now I’m calling it Short cause I gotta get back to work. Wow.

W4/D4 Agility/METCON

Community

More workouts from Judd Lienhard