Test
WORK OUT ONE
Watch each video carefully and take your time with each work out. Do not rush through them and your benefits will be much greater.
VIDEO ONE
Introduction
VIDEO TWO
Technique Tips
VIDEO THREE
Dynamic Calf – 5 reps each direction
VIDEO FOUR
Glute Stretch – start with 5 reps each direction and progress to 10 as it feels comfortable
VIDEO FIVE
Glute Medius 10-15 reps
VIDEO SIX
Hip Internal Rotation 10-15 reps
VIDEO SEVEN
Inwards Rotation 10-15 reps
VIDEO EIGHT
Hip Flexor 10-15 reps
VIDEO NINE
Hamstring reach in each direction and repeat x 3-5
VIDEO TEN
Rotational Core x 10-20 reps with each leg forward
VIDEO ELEVEN
Overhead Sideways Core 10-15 each side with each leg forward
WORK OUT TWO
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
For the next 5 exercises start with 10 reps fixed legs then 5 reps stepping forward and as you get comfortable with the stepping forwards progress to 5 reps fixed legs 10 reps stepping forwards
VIDEO TWO
Hip Internal Rotation Steeping Forwards
10 reps fixed legs then 5 reps stepping forward and as you get comfortable with the stepping forwards progress to 5 reps fixed legs 10 reps stepping forwards
VIDEO THREE
External Rotation Step Forward
10 reps fixed legs then 5 reps stepping forward and as you get comfortable with the stepping forwards progress to 5 reps fixed legs 10 reps stepping forwards
VIDEO FOUR
Glute Stretch Step Forward
5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
10 reps fixed legs then 5 reps stepping forward and as you get comfortable with the stepping forwards progress to 5 reps fixed legs 10 reps stepping forwards
VIDEO SIX
Hip Flexor Stepping Forwards
10 reps fixed legs then 5 reps stepping forward and as you get comfortable with the stepping forwards progress to 5 reps fixed legs 10 reps stepping forwards
VIDEO SEVEN
Hamstring Step Forward
2-3 reaches in each direction with fixed legs then 3-2 reaches with stepping forwards
VIDEO EIGHT
Multidirectional Lunges
Start with 3 each direction and progress to 5
VIDEO NINE
Rotational Core x 10-20 reps
VIDEO TEN
Overhead Sideways Core 10-15 each side
WORK OUT THREE
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 10 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 10 reps stepping forward
VIDEO FOUR
Glute Stretch Step Forward
start with 5 reps fixed legs then 10 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 10 reps stepping forward
VIDEO SIX
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 10 reps stepping forward
VIDEO SEVEN
Hamstring Step Forward
2-3 reaches in each direction with fixed legs then 3-2 reaches with stepping forwards
VIDEO EIGHT
Multidirectional Lunges
5 reps each direction
VIDEO NINE
Rotational Core x 20 reps
VIDEO TEN
Overhead Sideways Core 10-15 each side
VIDEO ELEVEN
Step Back Lunges – 5 reps of each variation
VIDEO TWELVE
Clock Jumps – 1 jump each direction x 2-3 reps
WORK OUT FOUR
VIDEO ONE
Recovery periods
VIDEO TWO
Stride length
VIDEO THREE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO FOUR
Hip Internal Rotation Steeping Forwards
5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
External Rotation Step Forward
5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Glute Stretch Step Forward
5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Glute Med Step Forwards
5 reps fixed legs then 5 reps stepping forward
VIDEO EIGHT
Hip Flexor Stepping Forwards
5 reps fixed legs then 5 reps stepping forward
VIDEO NINE
Hamstring Step Forward 2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO TEN
Multidirectional Lunges
3 reps each direction
VIDEO ELEVEN
Step Back Lunges – 5 reps stepping back then 5 reps step back then step forward each variation
VIDEO TWELVE
Clock Jumps – 1 jump each direction x 2-3 reps
VIDEO THIRTEEN
Core with weight x 20 reps each variation
WORK OUT FIVE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
Glute Stretch Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Hamstring Step Forward
2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO EIGHT
Multidirectional Lunges
3 reps each direction
VIDEO NINE
Side Step with arm variations x 5 each variation
VIDEO TEN
Step Back and Forward – x 5 of each variation
VIDEO ELEVEN
Jump from 1 leg to the other with arm variations – 5 reps of each
VIDEO TWELVE
Clock Jumps – 1 jump each direction x 2-3 reps
VIDEO THIRTEEN
Core with weight x 20 reps each variation
WORK OUT SIX
VIDEO ONE
Introduction to Workout 6
VIDEO TWO
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
For the next 5 exercises start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Stretch Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO EIGHT
Hamstring Step Forward
2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO NINE
Multidirectional Lunges
3 reps each direction
VIDEO TEN
Side Jump Load and Return x 5 each variation
VIDEO ELEVEN
Step Back and Forward Lunge x 3
VIDEO TWELVE
Clock Jumps – 2 jumps each direction x 2 reps
VIDEO THIRTEEN
Clock Hops – 1 jump each direction x 3 reps
VIDEO FOURTEEN
Core with weight x 20 reps each variation 2 sets
WORK OUT SEVEN
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
GLute Stretch Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Hamstring Step Forward
2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO EIGHT
Multidirectional Lunges
3 reps each direction
VIDEO NINE
Multidirectional Jump and return
3 reps each direction
VIDEO TEN
Side Jump Load and Return x 3 each variation
VIDEO ELEVEN
Side Jump and Jump forward x 3 each variation
VIDEO TWELVE
Step Back and Jump Forward X 5
VIDEO THIRTEEN
Walking Lunges x 10 steps each variation
VIDEO FOURTEEN
Clock Jumps – 2 jumps each direction x 2 sets
VIDEO FIFTEEN
Clock Hops – 1 jump each direction x 2 sets
VIDEO SIXTEEN
Sideways and forward and backward hops – 5 of each x 2 sets
VIDEO SEVENTEEN
Core with weight x 20 reps each variation 1 set
VIDEO EIGHTEEN
Core with moving leg with weight x 20 reps each variation 1 set
WORK OUT EIGHT
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
GLute Stretch Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Hip Flexor Stretch
start with 5 reps fixed legs then 5 reps stepping forwards
VIDEO SEVEN
Step Back to Jump Forward
x 5 each variation
VIDEO EIGHT
Side Jump to Jump Forwardx 5 each variation
VIDEO NINE
Multidirectional Combo
x 3 each variation
VIDEO TEN
Walking Lunges x 14 steps each variation
VIDEO ELEVEN
Clock Jumps – 2 jumps each direction x 2 sets
VIDEO TWELVE
Clock Hops – 1 jump each direction x 3 sets
VIDEO THIRTEEN
Sideways and forward and backward hops – 5 of each x 3 sets
VIDEO FOURTEEN
Box Jumps x 15-20 . 2 sets
VIDEO FIFTEEN
Core with weight x 20 reps each variation 1 set
VIDEO SIXTEEN
Core with Moving leg with weight x 20 reps each variation 1 set
WORK OUT NINE
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
GLute Stretch Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Hamstring Step Forward
2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO EIGHT
Multidirectional Combination Lunge and Jump return
3 reps each direction
VIDEO NINE
Side Jump to Jump forward combo – this week holding a weight in your hands x 5 reps each variation
VIDEO TEN
Jump two legs landing on one leg x 5 reps each variation with weight in hands
VIDEO ELEVEN
Clock Jumps – 2 jumps each direction x 1 set
VIDEO TWELVE
Clock Hops – 1 jump each direction x 5 sets
VIDEO THIRTEEN
Sideways and forward and backward hops – 5 of each x 3 sets
VIDEO FOURTEEN
Box Jumps x 15-20 . 2 sets
VIDEO FIFTEEN
Core with weight x 20 reps each variation 1 set
VIDEO SIXTEEN
Moving Core with weight x 20 reps each variation 1 set
WORK OUT TEN
VIDEO ONE
Dynamic calf – 5 reaches each direction aiming to reach a little further and still keep all your weight on the stance leg
VIDEO TWO
Hip Internal Rotation Steeping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO THREE
External Rotation Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FOUR
GLute Stretch Step Forward
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO FIVE
Glute Med Step Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SIX
Hip Flexor Stepping Forwards
start with 5 reps fixed legs then 5 reps stepping forward
VIDEO SEVEN
Hamstring Step Forward
2 reaches in each direction with fixed legs then 2 reaches each direction stepping forwards
VIDEO EIGHT
Multidirectional Combination Lunge and Jump return
3 reps each direction
VIDEO NINE
2 leg side Jump to Jump forward holding a weight in your hands x 5 reps each variation
VIDEO TEN
Jump to stride forward x 5 reps each variation with weight in hands
VIDEO ELEVEN
Jump Lunges x 10 reps each variation with weight in hands
VIDEO TWELVE
Clock Hops – 1 jump each direction x 5 sets
VIDEO THIRTEEN
Clock Hops – 1 jump each direction x 5 sets
VIDEO FOURTEEN
Sideways and forward and backward hops – 5 of each x 3 sets
VIDEO FIFTEEN
Box Jumps x 15-20 . 2 sets
VIDEO SIXTEEN
Core with weight x 20 reps each variation 1 set
VIDEO SEVENTEEN
Moving Core with weight x 20 reps each variation 1 set
TAPER WEEK
Aim to do your last set of exercises at least 2 days before the race. So if race is on Saturday then last set Thursday morning.
VIDEO ONE
Intro and fixed leg exercises
5 reps each variation
VIDEO TWO
Cross Over Lunge
5 reps each direction
VIDEO THREE
Step Back Lunges
2-3 reps each variation
VIDEO FOUR
Clock Jumps – 2 jumps each direction x 3 sets
VIDEO FIVE
Core with moving leg with weight x 20 reps each variation 1 set