4.6 This marks the halfway point. Push through this and we'll see you on the other side. Maintenance- Cardio Jump Rope/Air Skip- 3 Mins Burpees- 2 Mins Speed Work 50 Yd Sprint- 5X 20 Rapid Toe Tap Drops- 5X Forward to Reverse Line Hops-100X Lateral Line Hops- 100X Cone Work T-Drill- 10x 3 Cone
4.5 We're approaching the halfway point. Now your coordination will begin to see rapid improvements. The results can increase exponentially from here, so stick with it and remain consistent! You got this. Maintenance- Cardio High Skips- 2 Mins High Knees- 2 Minutes Plank Jacks- 1 Min Speed Work 40 Yard Sprints- 6X 10-Toe Tap Drops-
4.4 Approach these workouts with the aim of precision. Once you perfect the movements the speed follows. Back at it: Maintenance- Cardio Explosive Hip Touches- 1 Min Jumping Lunges- 2 Mins Inchworms- 2 Mins Speed Work 10 Front Toe Taps For Max Speed- 10X 10 Lateral Taps For Max Speed- 10X 20 Yard-Reverse (10 Yard)
4.3 The grind begins. It can be grueling but always rewarding. Maintenance- Cardio Half Jacks- 2 Mins Mountain Climbers- 1 Min Jumping Jacks- 2 Mins Speed Work 20 Rapid Toe Taps- 5X 40 Left to Right Hops Over Cone- 5X 20 Yd High Knees (5 Yd) to Sprint (15 Yd)- 10X 20 Yd Lateral Shuffle
4.2 Now we transition into the fourth Module of workouts. These workouts are all preceded by a Cardio Warmup, and followed by either Core or Plyo Maintenance so we can keep up with the gains you earned in Module I-III.These speed workouts consist of 3 segments: Raw speed work, cone drills, and speed/agility ladder drills.