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Track Arms & Legs

the_roadlesstraveled

Jun 25th 2018

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Track Arms & Legs

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine will be mixed with the Track Legs Routine.
Track Arms: T/Th
Track Legs: M/W

Friday, Saturday and Sunday will be Sprints, Plyos, Hurdles

Track Arms 7 exercises, 35 mins

	Elevated Push-Up	3x7 reps	rest: 30s
	Pull-Up	3x5 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 30s
	Barbell Bench Press	3x5 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 6s
	Jump Rope	1x0 reps	rest: 1s
	Machine Inverted Row	3x7 reps	rest: 20s

Track Legs 5 exercises, 29 mins

	Barbell Squat	3x5 reps	rest: 60s
	Dumbbell Step-Up	3x12 reps	rest: 60s
		3x12 reps	rest: 30s
		3x8 reps	rest: 45s
		3x10 reps	rest: 45s

Track Arms 7 exercises, 35 mins

	Elevated Push-Up	3x7 reps	rest: 30s
	Pull-Up	3x5 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 30s
	Machine Inverted Row	3x7 reps	rest: 20s
	Barbell Bench Press	3x5 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 6s
	Jump Rope	1x0 reps	rest: 1s

Track Legs 5 exercises, 29 mins

	Barbell Squat	3x5 reps	rest: 60s
	Dumbbell Step-Up	3x12 reps	rest: 60s
		3x8 reps	rest: 45s
		3x12 reps	rest: 30s
		3x10 reps	rest: 45s

Core Compilation 18 exercises, 2 hrs 4 mins

	Air Bike	1x100 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s
	Reverse Crunch	3x25 reps	rest: 60s
	Alternating Heel Touch	1x100 reps	rest: 60s
	Sit-Up	1x100 reps	rest: 60s
	Rotational Crunch	3x25 reps	rest: 60s
	Abdominal Pendulum	3x8 reps	rest: 60s
	Side Jacknife	2x50 reps	rest: 60s
	Tuck Crunch	1x100 reps	rest: 60s
	Bench Oblique Crunch	3x8 reps	rest: 60s
	Abdominal Hip Roll	3x8 reps	rest: 60s
	Cross Leg Erector Spinae	3x8 reps	rest: 60s
	Overhead Stretch	3x8 reps	rest: 60s
	Lateral Stretch	3x8 reps	rest: 60s
	Stability Ball Bridge	3x8 reps	rest: 60s
	Extended Arm Child Pose	3x8 reps	rest: 30s
	Stability Ball Hamstring Stretch	3x8 reps	rest: 60s

Hip Strengthening & Maintaining 8 exercises, 47 mins

	Glute Kickback	3x12 reps	rest: 60s
	Cable Hip Abduction	3x15 reps	rest: 30s
	Glute Kickback	3x5 reps	rest: 20s
	Single-Leg Glute Bridge	3x7 reps	rest: 30s
		3x12 reps	rest: 60s
		3x12 reps	rest: 60s
		3x12 reps	rest: 60s
		3x12 reps	rest: 60s

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