Sprint Prep Legs

Hinge strength and hip extension focus with knee-drive step-ups to support acceleration.

1. Barbell Sumo Deadlift

   4 sets

   5 reps

   120s rest

2. Dumbbell Romanian Deadlift

   3 sets

   8 reps

   90s rest

3. Barbell Hip Thrust

   3 sets

   8 reps

   90s rest

4. Dumbbell Step-up with Knee Raise

   3 sets

   8 reps

   60s rest

5. Lateral Step-up with Knee Drive

   3 sets

   8 reps

   60s rest

6. Barbell Hip Thrust with Resistance Band

   2 sets

   12 reps

   75s rest

Squat pattern for force, then single-leg progression and step-ups for stability and sprint carryover.

1. Barbell High Bar Squat

   4 sets

   5 reps

   120s rest

2. Walking Lunge

   3 sets

   12 reps

   75s rest

3. Dumbbell Step-Up

   3 sets

   10 reps

   60s rest

4. Single Leg Step Up on Bench

   3 sets

   8 reps

   60s rest

5. Dumbbell Romanian Deadlift

   2 sets

   10 reps

   75s rest

6. Barbell Hip Thrust

   2 sets

   10 reps

   75s rest

Hinge and thrust top-up with mixed knee-drive step-ups to groove sprint mechanics under fatigue.

1. Dumbbell Romanian Deadlift

   3 sets

   8 reps

   90s rest

2. Barbell Hip Thrust

   3 sets

   8 reps

   90s rest

3. Barbell Knee Raise Step-up

   3 sets

   8 reps

   60s rest

4. Dumbbell Step-up with Knee Raise

   2 sets

   8 reps

   60s rest

5. Lateral Step-up with Knee Drive

   2 sets

   8 reps

   60s rest

6. Barbell Sumo Deadlift

   3 sets

   5 reps

   120s rest