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The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.
Perform light cardio and stretch as a warm up. Remember to pick a weight where it is extremely difficult to get six reps, once you get six then it is time to move up in weight. Cool down by stretching.
|Alternating Plyometric Lunge||Quads||Intermediate|
|Lateral Duck Under||Quads||Beginner|
|Lateral Dumbbell Step-Up||Quads||Intermediate|
|Standing Barbell Calf Raise||Calves||Beginner|
|Dumbbell Bench Press||Chest||Beginner|
|Tricep Dip Machine||Triceps||Beginner|
|Wide-Grip Lat Pulldown||Lats||Beginner|
|EZ-Bar Preacher Curl||Biceps||Beginner|
|Bent-Over Row||Middle Back||Intermediate|
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