#1
Vern Gambetta Leg Circuit -
Example - http://www.coachjayjohnson.com/2009/02/training-video-vern-gambetta-leg-circuit/
1 - Front Lunge with Twist (20)
2 - Body Squat [Half Squat] (20)
3 - Step-Ups (40)
4 - Rocket Jumps (5)
Beginner = 2 circuits with break in middle
Intermediate = 3 continuous circuits
Advanced = 4 circuits with break in middle
Expert = 5 continuous circuits
#2
Myrtl Hip Mobility Routine -
Example - http://www.youtube.com/watch?feature=player_embedded&v=2GLrKr54yA0
1 - Clams (8 each side)
2 - Lateral Leg Raises (15 each side - 5 neutral foot, 5 toes up, 5 toes down)
3 - Donkey Kicks (8 each leg)
4 - Donkey Whips (5 each leg)
5 - Fire Hydrants (8 each leg)
6 - Knee Circle Forward (5 each leg)
7 - Knee Circle Backward (5 each leg)
8 - Hurdle Trail-Leg Forward (5 each leg)
9 - Hurdle Trail-Leg Backward (5 each leg)
10 - Lateral Leg Swing (5 swings each leg)
11 - Linear Leg Swing (10 swings each leg)
12 - Linear Leg Swing with Bent Knee (10 swings ech Leg)
#3
Pillar Core Strength Circuit -
Example 1 - http://www.youtube.com/watch?v=3Xb9jh-yVck
Example 2 - http://www.youtube.com/watch?v=tcRybuf0qrQ
1 - V Situps (10)
2 - Back Hypers (10)
3 - Double-Leg Lifts or Leg Toss (10)
4 - Wrestler Bridge (10)
5 - Low-Reach Crunches (10)
6 - Prone Knee Extension (5 each leg)
7 - Toe Touches (10)
8 - Back Hypers with a Twist (5 each side)
9 - L Overs (10)
10 - Side Ups (5 each side)
11 - Double-Leg Eagles (5 each side)
12 - Low-Level Bicycles (20 revolutions)
#4
Pedestal Strength Circuit -
Example 1 - http://www.youtube.com/watch?v=d8qaoX0tPAw
Example 2 - http://www.youtube.com/watch?v=wqtERE1oR1s
1 - Plank (30 seconds)
2 - Bridge (30 seconds)
3 - Plank with Leg Raises (10 raises each leg)
4 - Bridge with Leg Raises (10 raises each leg)
5 - Plank on Hands (30 seconds)
6 - Bridge on Hands (30 seconds)
7 - Plank on Hands with Leg Raises (10 raises each leg)
8 - Bridge on Hands with Leg Raises (10 raises each leg)
9 - Plank on Hands with Prone Knee Extension (10 raises each leg)
10 - Bridge on Hands with Prone Knee Drive (10 raises each leg)
11 - Side Crunches - Left & Right (10 each side)
12 - Side Crunches - Middle (10)
#5
Active Warmup -
Strides (2-6 x 30m)
High Knees (2 x 30m)
Butt Kicks (2 x 30m)
A Skips (2 x 30m)
B Skips (2 x 30m)
Skip for Height (2 x 30m)
Skip for Distance (2 x 30m)
Heel Walk (2 x 30m)
Window Washers (2 x 30m)
Carioca (2 x 30m)
Strides (3-4 x 100m) - sometimes done later (...after the run)
Extras #1
Core Strength Alternate Routine -
1 - V-Sit Twists (40 each side = 80 total touches)
2 - Burpees (10)
3 - Plank (60 seconds)
4 - Superman (60 seconds)
5 - Leg Climbs (10 each leg)
6 - Heel Raises (60 seconds)
7 - Scorpions (10 each leg)
8 - L Overs (10 each leg)
9 - Bicycle Chinnies (60 seconds)
10 - Mountain Climbers (60 seconds)
Extras #2
Core Routine Hardcore -
Example - http://www.youtube.com/watch?v=WeZ_1rYYnjI
1 - Bridge (60 seconds)
2 - Running V-Sit (60 seconds)
3 - Lateral Plank Left (60 seconds)
4 - Back Hyper with Flutter Kick & Arms (60 seconds)
5 - Lateral Plank Right (60 seconds)
6 - Flutter Kick V-Sit (60 seconds)
7 - Back Hyper with Leg Scissors & Breaststroke (60 seconds)
8 - SitUps Elbow-to-Knee Crossover (60 seconds)
9 - Indian Sit Crunches (60 seconds)
10 - Scissor Over-Under V-Sit (60 seconds)
