Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x4+4 Hurdles Runs at 0.76m (1-step)
7x4+4 Hurdles Runs at 0.76mx1, 0.84mx2, 0.91mx2, 1.00mx2 (3-step)
3x30m Hurdle Sprints at 0.76mx1, 0.84mx1, 0.91mx1 (5-step, 3-step)
4x30m Hurdle Sprints at 1.00m (5-step, 3-step) (5.28s - 5.58s)
2x60m Sprints (8 seconds and less)
2x80m Strides on Grass (short rest)
Gymnastics (3x5 Skin-the-Cats)
1 Lap of the Infield + Static Stretching (Warm-up)