The Resisted Sprints And Core Workout

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 3 rounds of each of the circuits below. Rest half the time to the same amount of time it took you to complete each round. Rest 2-3 minutes between circuits.

CIRCUIT #1:
20 seconds Resisted Sprint
20-50ft each way Forward/Backward Bear Crawl
5-15 reps each side Oblique V-ups

CIRCUIT #2:
20 seconds Resisted Sprint
20-50ft each way Lateral Bear Crawl
10-15 reps per side Alternating Leg V-ups

CIRCUIT #3:
20 seconds Resisted Sprint
3-5 reps each side Circle Crawls
5-15 reps V ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

This is a great small group or partner workouts because one or two people can work as their partners hold the bands to do the resisted sprints and then they can rest as their partners go.

Beginners can also do unresisted sprints or you can add resistance by dragging a chain or sled if you don’t have a partner.

EXERCISE DESCRIPTIONS:

Resisted Sprint – A resisted sprint is a sprint for time not for distance. Your goal is to do as much work as possible in the 20 seconds. If you are doing a resisted sprint with a band and a partner, you are going to do almost like a high knees sprint in place. You will be moving forward while your partner is pulling back. You want to focus on driving your knees up and down as quickly as possible not on moving forward quickly. Beginners may want to do this unresisted and work on form while advanced exercisers or people doing this workout without a partner can drag a chain or sled for time.
Forward/Backward Bear Crawl – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Then step forward with your right foot and left hand. Keep alternating moving the opposite arm and opposite leg together. Once you’ve crawled forward the 20-50ft, you will then reverse the crawl. Take a small step back with your right foot as you step back with your left hand. Take small steps, especially moving backward. If you reach too much with your leg, you are going to put more strain on your shoulders and your movement will get off. The opposite arm and leg need to move together. Keep your knees close to the ground as you move backward. Beginners may need to perform a baby crawl from their knees and hands.

basic crawl
Oblique V-ups – Lie on your side with your bottom arm out in front of you just below shoulder height. Angle your straight legs a bit out in front of you, stacked one on top of the other. Keep your legs together. V up on your side reaching your top hand toward your toes. Lift your legs up as high as you can as you sort of prop yourself up on your bottom arm. Relax back down and repeat.

oblique-v-up
Lateral Bear Crawl – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Place your hands close together and your feet about shoulder-width apart. Then step your left hand to the left so your hands are apart as you step your right foot together with your left. Then step your right hand to meet your left hand as you move your left foot to the left. Keep moving the opposite arm and leg laterally until you’ve completed your 20-50ft then crawl laterally back.

lateral-crawl
Alternating Leg V-ups – Lie flat on your back with your legs out straight in front of you. Beginners will rest the leg not being raised up on the ground while advanced exercisers will keep both feet off the ground at all times. Lift one leg up toward the ceiling. Crunch the upper body up and reach the opposite arm up toward the toes of the raised leg. Then lower that leg and lower your upper body down. Raise the other leg and the opposite arm to touch it as you crunch up. Keep alternating sides.

alternating-leg-v-up
Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

circle-crawl
V-Ups – Lie flat on your back with your legs out straight in front of you. Reach your arms overhead. Keeping your legs out straight, lift your legs a bit off the ground. Pike your legs up toward the ceiling as you crunch your upper body up and reach your hands up toward your toes. Try to crunch your upper body all the wall off the ground so you are basically sitting on your butt. Beginners may not be able to crunch up that far and may need to bend their legs a bit. More advanced exercisers will v up onto their butts and keep their legs straight. They will also not touch their heels to the ground between reps.

v-up

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