Hill Sprint Routine
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Jog/Stride - 1 lap | XX | XX | XX | XX | |
| Ankle/foot circles - 10 reps | XX | XX | XX | XX | |
| Bodyweight squats - 10 reps | XX | XX | XX | XX | |
| Alternating lunges - 10 reps | XX | XX | XX | XX | |
| Hip rotations - 10 reps | XX | XX | XX | XX | |
| Spine twisters - 10 reps | XX | XX | XX | XX | |
| Shoulder circles - 10 reps | XX | XX | XX | XX | |
| Shoulder shrug circles - 10 reps | XX | XX | XX | XX | |
| Jumps in place - 10 reps | XX | XX | XX | XX | |
| Preparatory Sprints - Each sprint, try to go 15-20% faster with walk-back recoveries | |||||
| Hill Sprints - 10 yards (rest 15 seconds in between) | |||||
| Hill Sprints - 20 yards (rest 30 seconds in between) | XX | ||||
| Hill Sprints - 30 yards (rest 60 seconds in between) | XX | XX | |||
| Hill Sprints - 40 yards (rest 90 seconds in between) | XX | XX | XX | ||
| Hill Sprints - 50 + yards if the hill is long enough | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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