top of page
Shuttle Run
Stage 1
Foundation Level
Day | Foundation Level |
|---|---|
Day 1 | High knees: 3 sets of 15-20s, Shuttle run drill: 3 sets of 2 reps, Squats: 3 sets of 8-10 squats |
Day 2 | High knees: 3 sets of 15-20s |
Day 3 | High knees: 3 sets of 15-20s, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 8-10 squats, Calf Raises: 3 sets of 8-10 reps |
Day 4 | Rest |
Day 5 | High knees: 3 sets of 15-20s, Shuttle run drill: 3 sets of 2 reps, Squat: 3 sets of 8-10 squats |
Day 6 | Rest or light cardio |
Day 7 | High knees: 3 sets of 15-20s, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 8-10 squats, Calf Raises: 3 sets of 8-10 reps |
Level 1 (<E)
Day | Level 1 |
|---|---|
Day 1 | High knees: 3 sets of 20-25s, Shuttle run drill: 3 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 10-12 squats |
Day 2 | High knees: 3 sets of 20-25s |
Day 3 | High knees: 3 sets of 20-25s, Shuttle run drill: 3 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 10-12 squats, Calf Raises: 3 sets of 10-12 reps |
Day 4 | Rest |
Day 5 | High knees: 3 sets of 20-25s, Shuttle run drill: 3 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 10-12 squats |
Day 6 | Rest or light cardio |
Day 7 | High knees: 3 sets of 20-25s, Shuttle run drill: 3 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 10-12 squats, Calf Raises: 3 sets of 10-12 reps |
@project_fit.nesse
bottom of page