Post by @linnealiftslifeup

imagine passing up horsepower legs bc other people think your thighs shouldn’t touch ‼️ HILL SPRINTS LEG WORK - power + explosive strength, hills are great for developing power and sprint mechanics (knee drive, ankle stiffness/joint angles, hip power) MENU Warm up: ▫️hill backpedals (2x5 per side) - bend in knees, roll feet as you step backwards uphill, reduce knee impact, warm up knee extension, calves, surrounding tendons ▫️ banded knee drive w/lateral lunge (2x4 per side)- band around forefoot, knee drives up and out into lunge, control leg against band resistance to bring feet together ▫️uphill A-skip + internal hip circle (2x6)- leg uphill drives up + lower foot bounces, bounce + feet back together, uphill leg extended + bounce while internal hip circle downhill leg, each bounce takes you a little more uphill ▫️banded iso knee drive (2x3, 5 sec pause, per side)- foot strikes ground, knee drives up, toes up, hold position 5 sec, snap foot down to strike ground, into next rep ▫️half kneeling dead stop start (3x10 sec per side)- half kneeling back knee fully resting on ground, hips back, chest forward, explode into sprint pushing off forward ball of foot into ground, keep hips low, chest forward for horizontal drive forward, right exhale, arms pump but relaxed ▫️4 back pedal to push off start (4x10 sec per side)- 4 backpedal, pushoff forward foot other foot stays low, makes contact in front as hips rotate to change direction and sprint uphill ▫️Slow eccentric pause front squats (3x3, 3 sec pause)- slow and controlled down, pause at bottom 3 sec, explode back up ▫️slow ecc. RDL (3x5)- slow and controlled (use plate if need more ROM/deficit optional), explode back up, push hips back, chest open, shoulders down, inhale down, exhale up FOLLOW ME ON IG 🔗 in my b!0 for my explosive training programs wearing @Oner Active Airmove shorts (S) + Oner seamless 1/2 zip vest (XS) | c0de LINNEA🤝 #hillsprints #explosivetraining