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Brace your right elbow with your left hand and and gently apply downward pressure keeping your shoulders relaxed.
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Single-leg bounds Balance yourself on one foot, push off that leg, and land on the opposite foot. Striders (60%) 100 yards THE WORKOUT [PAGE 2] THE WORKOUT PHASE 1: STATIONARYHip rotations Stand with feet at outside hip width and rotate right leg forward in a circular motion. Then, do a hip bridge with the single leg that is bent on the ground, driving through the heel.
Seated arm mechanics Duration: 2 x 20 sec While sitting on the ground, imagine that you’re are sprinting without your legs. Starts Duration: 20 yards2 part stance x 2With one foot forward and one back, work on getting a burst out of this stance, driving through the hips, then sprinting.
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THE WARMUPPerform the following exercises for 20 yards (except for the striders, which are 100 yards.) High knees Butt kicks Frankensteins Reverse lunge hip stretch Step back into a lunge and bring hands overhead to stretch hip.
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Triceps Stretch Stand tall raising both hands overhead.
Bend your right arm placing your right palm on the center of your back.
You want to do these moves explosively; Don’t do the workout following a lower-body workout.
You’ll probably see your conditioning improve in two weeks, and at four you would see substantial results.