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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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TOUGHER MUDDER An exclusive look at four new challenges for 2014.

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.

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