Name: Playbook - Kait & Martin - W2/D5 Track Day
Uploaded: 2022-05-11T04:17:54.646Z
Duration: 45 min
Description: W2/D5 Track Day

Perform the entire Mobility Warm Up, followed by the entire Movement Prep without skipping any exercises! These are extremely important because they will increase activation and decrease risk of injury during the workout!

Then, perform:
- 100 Meters (Yards) @ 50% x 1
- 80 Meters (Yards) @ 65% x 1
- 60 Meters (Yards) @ 80% x 1
- 40 Meters (Yards) @ 90-95% x 6

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload (Track)

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch (Track)

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers (Track)

- Start in a loaded beast position
- Bring one leg forward, driving knee into the same side wrist 
- Once you feel comfortable in that position, release hands from ground and lift overhead to add a hip flexor stretch
- Return to starting position, alternate sides

Pigeon Stretch (Track)

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Cossack Squats (Track)

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches (Track)

Mobility Warm Up (Track)

- Perform heel to toe walks for 10 yards
- Place heel into the ground and roll onto the toes, pressing predominantly with the big toe
- Alternate sides

Heel to Toe Walks

- Stand tall with your feet slightly spread, about hip-width apart.
- Raise your heels so you are standing on the balls of your feet.
- Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.

Pogo Jumps

- Stand tall with one foot on the ground and the other raised off the ground 
- Raise your heel so you are standing on the ball of your foot
- Quickly bounce up and down on the ball of your foot. Don't let your heel touch the ground.

Single Leg Pogo Jumps

- Skip forward, as high as possible by driving one leg into the air
- Flexing your hip, knee and foot while driving the opposite arms into the air at the same time.
- Repeat skipping, alternating legs.

Power Skips (Height)

- Skip forward, generating as much force as possible and as far as possible by driving one leg into the air
- Flexing your hip, knee and foot while driving the opposite arms into the air at the same time.
- Repeat skipping, alternating legs.

Power Skips (Horizontal)

- The goal here is to get as many foot strikes as possible within those 10 yards
- Go at your own pace
- Maintain dorsiflexion throughout the entire set
- Keep a slight lean forward

Piston Runs (Track)

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A-Skip

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe, pushing more than normal A-Skips
- Continue moving forward alternating legs

A-Skip (Fast)

- Begin by standing with your feet hip-distance apart, look straight ahead, and keep your upper body straight.
- Raise your left leg to hip-height while skipping on the ball of your right foot.
- Explosively grab the ground with your left leg so that ball of your foot hits the ground below your center of mass, standing on both of your feet.
- Continue alternating sides and moving forward.

Tips:
-Focus on the leg grab going below you, not on kicking your leg forward (the leg will stretch automatically as you do the movement).
-Mind your posture. Keep your body straight; do not bend forward or backward.
-Avoid rotating your body, focus your motions towards the direction you are moving in.
-Find your own rhythm, while coordinating your arms and legs.
-Do not forget to move your arms. Swing the arm opposite the raised leg.

B-Skips

Movement Prep (Track)

- Begin by setting up for the take off as shown in video
- Do not overthink which leg should go where. Let yourself set up naturally, which ever one your body resorts to will usually be the most natural and strongest position
- Focus on keeping your head down for the first 10 yards and slowly begin to straighten out as you pass the 20 yard line 
- Make sure to run through the 40 yard line and not stop right before!
- 40 yards is roughly 37 Meters!

- 100 Meters @ 50% x 1
- 80 Meters @ 65% x 1
- 60 Meters @ 80% x 1
- 40 Meters (Yards) @ 90-95% x 6

W2/D5 Track Day

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