Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x6 Very Low Hurdles Alternating Single-Leg Jumps
10x20m Walking Skips
Hurdle Runs up to first and second hurdle (1.00m, competition distances)
21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
3x330m Runs at 70s-67s-69s (2-3 minutes rest)
Hurdle Knee Drill
Gymnastics (Back-Hip Circles)
2 Laps of the Infield + Static Stretching (Cooldown)