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 # |
lunges | 3 | 10 |
calf raises | 3 | 10 |