Name: Playbook - Marfred Suazo - W3/D3 GPP
Uploaded: 2021-01-18T11:46:46.470Z
Duration: 45 min
Description: W3/D3 GPP

Power Walking with the sled is the Tai Chi of speed and strength training. To build a fast and strong sprinter or jumper, we must first have an athlete use long strides with the feet close to the ground and using the heels to pull the body and sled forward. Try for 40-60 yards at a time.

GPP sled work

Exercise Variation: As you develop your jumping and landing skills, you can progress the exercise intensity and complexity by: (1) driving your arms behind you during the downward phase (2) driving your arms forward or upward during the jumping phase, (3) driving your knees towards your chest during the jumping phase., or (4) increasing the height of the raised platform or box.

Box jump variation

Stand with the feet shoulder-width apart and the knees slightly bent, and hold a kettlebell with both hands with the palms facing down. Squeeze the handle in both hands, keep the back straight and sink back into the hips to pull the kettlebell back between the legs under the hips. Lift the chest, quickly push the hips forward, and pull the knees back to swing the kettlebell up in front of the body (Tip: the strength to move the weight should come from the legs and hips, NOT the shoulders.) Allow the kettlebell to come up to chest height before pulling it back down between the legs and slightly sinking back into the hips to prepare for the next repetition.

kB swing

Exhale and curl (bend) your knee, bringing your heel towards your buttock without moving your thigh, lifting your hips off the mat or arching your low back.
Continue bending your knee until your heels near, or touch your buttock, or you reach the limits of your comfort level.

Banded hamstring curl

Banded press downs

Lie down so that the body is perpendicular to the bench with the upper back and shoulders lying across the pad. Press the feet into the ground about hip-width apart. Slowly lower the tailbone towards the floor while the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

Hip thrust

W3/D3 GPP

What a session!
Please upload new workouts🔥😜

Benito

Will

Amazing session. Enjoyed every moment!

I hope that you will upload many more workout💪🏻😛

Beni

W1/D1 Upper Body - Speed

W1/D2 Lower Body - Speed

I don’t have the equipment for the sled work

W1/D3 GPP

W1/D4 Upper Body - Max Effort

No hack squat machine what should I do instead ?

W1/D5 Lower Body - Max Effort

W1/D6 GPP

W2/D1 Upper Body - Speed

W2/D2 Lower Body - Speed

W2/D3 GPP

W2/D4 Upper Body - Max Effort

W2/D5 Lower Body - Max Effort

W2/D6 GPP

W3/D1 Upper Body - Speed

W3/D2 Lower Body - Speed

W3/D4 Upper Body - Max Effort

W3/D5 Lower Body - Max Effort

W3/D6 GPP

Feel the gain. 
Will you upload new workouts?🔥

W4/D1 Upper Body - Speed

W4/D2 Lower Body - Speed

W4/D3 GPP

W4/D4 Upper Body - Max Effort

W4/D5 Lower Body - Max Effort

Amazing 4 week plan not your basic regular routine workout. Plan is very thorough-description are meticulously written; I knew exactly what to do and how my form should be. As I went forward with the plan I noticed how I was gaining strength day by day and I could procede to increase the weights also helped a lot with my mobility. Absolutely Loved it! Looking forward to many more. Most likely to re -do this one again🌟🌟🌟🌟🌟

W3/D3 GPP

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