Stair Workout

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Find a set of stairs that has approximately 30 steps or more and a 50 m straight away or soccer field

Warm Up

15 min Trail Run

Dynamic Warm Up 10 min

Accelerations 50m. (run 50m starting slow gradually increasing speed to about 80% of full speed)

Accelerate for 50m & jog back

Accelerate for 50m & jog back

Accelerate for 50m & jog back

REST 3 minutes

Accelerate for 50m & jog back

Accelerate for 50m & jog back

Accelerate for 50m & jog back

REST 5min

Stairs!!!!  Complete Circuit through once and then repeat 3x

Set 1

Sprint to the top touching every step

Set 2

Hop on Left foot hitting every step all the way to the top

Set 3

Hop on Right foot hitting every step all the way to the top

Set 4

Hop 3 on Right foot then hop 3 on left foot continuously hitting every step to the top no pausing or break

Set 5

Two Foot Rabbit Hops as high as you can on every step no pausing all the Way to the top

Set 6

Two Foot Rabbit Hop Up two steps then down one step continuously all the way the top

Set 7

Two Hoop Explosive Hop as many steps as you can continuously all the way to the Top

Set 8

Sprint as fast as you all the way to the top it doesn’t matter how many steps are taken at a time.

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