Strength and Sprints Ladder

In this workout, you will do short sets of exercises (10 reps for each exercise) followed by a 40yd sprint. Each "set" will add another exercise.

Set 1: Squats (10) – sprint
Set 2: Squats (10), push ups (10) – sprint
Set 3: Squats (10), push ups (10), swimmers (10) – sprint

Continue by adding:

Lunges
Push ups with cross kick
Squat jumps with tuck
Alternating lunge jumps (single count)
Burpys

Finish with a superset: Do 5 of each exercise with a sprint in between each exercise (no stopping).


Swimmers (Swmr) - lie on stomach, arms above head; lift arms and legs off the ground, move arms out to the side and down toward hips/back, squeeze shoulder blades together, keep head up (like a modified breast stroke), return to starting position. Front-back, front-back = 1

Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Push up with cross kick (PU+crosskx) - Do a standard push up, then lift one leg a few inches off the ground and cross it underneath the other leg, return leg to starting position.