Name: Playbook - X2: Omar x Emily - Workout 4.0
Uploaded: 2021-01-18T11:44:26.392Z
Duration: 45 min
Description: Workout 4.0

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-200-100-100-100 repeats!

The 200 is half of the track (the curve and the straight)
The 100 is just the straight

The 200’s and 100’s 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 of these repeats.

Time and record your repeats - this you will need next week 

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

100 m sprint

Sprint Work

If there are not full bleachers try to find a staircase to do these repeats on.

Repeat 5 rounds and rest minimally between!

Complete for speed and control

20 reps each side

Lateral Step Ups

Skip every other step, focus on a constant tempo

Stair Jumps

Focus on exploding up into a lift off the step

Complete 20/side

Single Leg Plyo Step Up

Skip Step Stair Runs

Judge the spacing of the stairs and your stride, you may have to skip every 2-3 steps.

Repeat on one side then the other

Lateral Stair Steps

Stair/Step Work

Reach Behind

Split Stretch

Split Stance Single Leg Reach

Single Leg Forward Reach

Laying Hamstring

Hurdler Stretch

Seated Twist

Seated Glute Stretch

Kneeling Hip Flexor

Runners Stretch

Standing Quad

Stretching

Workout 4.0

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 👊

Workout 4.0

More workouts from X2: Omar x Emily