Name: Playbook - X2: Omar x Emily - Workout 1.0
Uploaded: 2021-01-18T11:49:30.561Z
Duration: 45 min
Description: Workout 1.0

One of the best workout what i have tried from this app.

Amazing content!

Please upload new sessions🔥💪🏻

Benito

Really liked this one! I did box jumps since my track didn’t have bleachers. I did the running at the track and the last two parts at the gym. #otw #dripharder 🙌🏼

Jasmin Limas

Incredible! Extremely grateful for what you guys are doing. I’m coming back to sport after doing my ACL for the second time and have had difficulty getting the strength and mass back due to atrophy and muscle activation. Haven’t felt as good as pump in years until I crossed paths with this and one of your lower body work outs. Absolutely love it ❤️ keep it up 👊

Conor

It was definitely a challenging workout and I know it will definitely help with my training for a half marathon!! I was just wondering how to know when I reach 50 meters on the track?

Mylisha

🔥🔥🔥 day!! Definitely a great switch up

Remington White

Ricky

Make sure you follow the workout in order. Read descriptions for exact break down of the workout

Warmup Lap

Complete a 50 m drill, then jog back to start to complete the next drill

Can be done of track or turf

✔️ focus on getting knees above hip height
✔️ stay on the ball of your feet the whole time
✔️ strong arm drive

A Skips

✔️ focus on driving knee up to hip height then extending leg out straight and pulling the ground under your foot
✔️ complete with a walk pace

B Walks

✔️ complete B walk movement with an added skip

B Skips

✔️ aim to complete 100 High Knees in the 50 m
✔️ knees have to reach hip height or higher

High Knees

✔️ aim to complete 100 butt kicks in 100 m

Butt Kicks

✔️ complete all one side 50 m, jog back and complete other side 50 m

Turn-Overs

✔️ complete three single door hops whole other knee is held at 90 degrees, then switch bringing down that foot forcefully

Single Foot 3 Hops

✔️ Extend your legs straight in front focusing on the plantar flexion (pushing off your toes and pulling the ground behind you) on each foot as you run

Straight Legs

✔️ complete facing one direction for 50 m, jog back to start then complete facing the other direction
✔️ focus on a high knee drive as it crosses your body

Karaoke

✔️ this is an exaggerated stride, reach for the track in front of you and drive with your arms

Bounds

Backwards Running

Drills

Today is 4x200m repeats with Plyo drills!

The 200 m start on the curve and finishes on the straight.

Your speed should be at 75% of your max. You will get better at judging what this speed is, but a good way to measure is one you can maintain for all 4 of these repeats.

Time each repeat.
Your 4th time should match or beat your 1st time

Time your rest. After you finish the repeat make your way back to the start line. You have 120 sec of recovery.

200 m sprint

Sprint Work

Complete 3 rounds of the Plyo drills with 60 sec between sets

Make sure your foot on the bench pushes down on the ball of the foot to get in the air.

Complete all one side 25, then other side 25

Plantar Flexion Step Up

Load the leg on the ground by bending it then as you step
Up pull that leg through extending from the hip (leg straight, foot flexed)

Complete 25 one side, 25 on the other

Lateral Step Up Leg Pull Through

Focus on staying on the ball of your feet the entire time

Complete minimum 20 (repeat on stair case of the stair case is shorter until you reach 20)

Workout 1.0

Community

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