This workout should be done twice a week. It is designed for track and field athletes as well as cross country runners.
EXERCISE | SET | REP |
| bench or incline | 3x | 6 |
| leg extensions | 3x | 12 |
| hamstring curls | 4x | 12 |
| Body weight squats or squat machine | 3 | 10 |
| pullups | 3 | max # |