speed strength and turf work 

​​free Saturday's @2pm

​Place: Glory Gains Gym
Day: Saturday
Time: 2pm
Theme: Strength and Speed Training for Athletes

Athletes Attire:
Athletic Shorts and Shirt
Athletic Sneakers
Water or Sports Drink

Limited Spots Available! ​

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RESERVE YOUR SPOT TODAY

This 90 minute workshop will teach you how to put your speed into the next gear!

ITINERARY 

1. WARM-UP 

t-spine / foam roller / partner 

dynamic warm-up 

Forward Lunge
1. Elbow to instep
2. Single arm high rotational reach toward lunge leg side
3. Track hamstring stretch
​​
Reverse Lunge  
1. Double arm high reach
2. Single arm high reach crossover  
3. Opposite rotational reverse ankle grab with high forward elbow

MOVEMENT PREP

1. High Knee to Chest
2. Flat Shins / Ankle Grabs
3. Quad stretch opposite hand / ankle grab with single arm high reach 
4. Hamstring Kicks
5. But Kicks
7. Karaoke (Normal and High Knee Explosion)

hurdle warm-up 

1. Unders (R/L)
2. Unders to Front Lunge (R/L)
3. Double Punch (R/L)
4. Over F&B (R/L/S)
5. Skips (R/L)

pipes

1. Over & Back 
2. ATW L2R
3. ATW R2L
4. Half Kneeling Lat

2. speed work 

1. ​SID's 
2. Sprints
​3. Ladders

3. STRENGTH TRAINING