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Speed Stack A
Speed Stack A
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: 1/2 kneel sprint
A1: 1/2 kneel sprint
Reps: 10yd per side
Notes: Front heel should be in line with back knee so you have a forward shin angle.
REST 30s
A2: standing knee drive off bench
A2: standing knee drive off bench
Reps: 4 per side
Tempo: 0-5-0
Notes: Drive you knee so it's above your hip while fully extending your opposite hip and knee. Can use a step, couch, etc
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: 1-leg towel deadlift hold
B1: 1-leg towel deadlift hold
Reps: 6s per side
Tempo: N/A
Notes: Push into the ground as hard as you can. Keep a straight line from our non-working leg's heel to your head.
REST 30s
B2: Towel body saw hold
B2: Towel body saw hold
Reps: 4
Tempo: 0-5-0
Notes: Tuck your pelvis like you're trying to tuck a tail between your legs.
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: Towel 2 to 1 leg Curl
C1: Towel 2 to 1 leg Curl
Reps: 4 per side
Tempo: 2-0-0
Notes: Keep a straight line from your knees to the top of your head.
REST 30s
C2: Supported Sissy Squat
C2: Supported Sissy Squat
Reps: 8 per side
Tempo: 2-0-0
Notes: Squeeze your glutes so you keep a straight line from your knees to the top of our head.
REST 30s
C3: 1/2 kneel wall press hold
C3: 1/2 kneel wall press hold
Reps: 10 per side
Tempo: N/A
Notes: Outside leg forward. Push your hands into the wall to contract your abs.
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Continuous squat jump
Continuous squat jump
Reps: 12; 14 (Week 2)
Tempo: 10s of continuous jumps; 50s of rest
Notes: Get as many reps as you can in 10s.
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