Thursday 19th March

Hi all,

Another session from Lauren & Paddy.

Warm up:
4 mins light jog
band exercises
walk out on toes
lunge walks
hamstring sweeps
sumo squats
single leg deadlift
carioca sidestep both sides 30mtrs
backwards running 30mtrs
ankle jumps in 4 directions
high knees with acceleration
Jamaican drill with acceleration
cycling drill over 30 mtrs (step over calf)
Wall drills for accelerations

Accelerations to 40mtrs at 60%,70%80%,90%

Main set:
3 x 20, 40 , 60 with 2 mins break between runs and 5 mins between sets

Warm Down: 
1 minute core then stretch until you have stretched everything ( 5 stretches & 5 minutes of core)

Have fun and post comments,
Best
Lauren & Paddy
PS Enjoy todays slow motion of Powell & Bolt - notice big arm splits on bang and stepping over calves as they get into max velocity running

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