Name: Playbook - Sarah Herse - Hill Sprints
Uploaded: 2024-03-20T21:08:55.510Z
Duration: 20 min
Description: Hill Sprints

Hill sprints are so underrated! They will spike that heart rate quickly when done correctly. Go hard and take long rests.

Warmup: 5 minute jog
Then 3 rounds of:
High Knees x 30 reps 
Butt Kickers x 30 reps
Prisoner Good Mornings x 10 reps

Then find a steep hill that takes about 10 seconds to sprint up
Do 10 sets of all out sprints uphill, slowly walking down the hill between sets

Then do 10 minute cooldown walk or jog

Then 3 rounds of:
High Knees x 30 reps 
Butt Kickers x 30 reps
Prisoner Good Mornings x 10 reps

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warmup circuit

Find a steep hill that takes about 10 seconds to sprint up
Do 10 sets of all out sprints uphill, slowly walking down the hill between sets

Then do 10 minute cooldown walk or jog

Find a steep hill that takes about 10 seconds to sprint up.

Do 8 sets of all out sprints uphill, slowly walking down the hill between sets

Hill sprints

Hill Sprints

Cooldown walk

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Hill Sprints

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