4/12 KC. Thwarted by a locked gate at MU, so we trained in KC for this one. Warmed up with swings, circles, dribbles, 5-step elevators. Emphasized AFAP in starts -- 2-3x 1H 8-step (22), 1H 10-step (22), 2H -2 (27). 3x 3H 19-rhythm 7-step. Scorpions, seated hurdle switches. Band exercises: hip thrust, knee drive, ins, outs, forward, backward, lead leg, trail leg.
4/11 KC. Maia, Savana and Alex warmed up and then did 10x box backovers to work on layout. Next, was a quick 2-step jump competition and then 4-step scissors competition. Followed with 5-6x full runthroughs and then about 10 full jumps. Alex and Maia worked around 4-6 mostly. Savana at 4-3. Also did 2x5 in Plyo Plaza -- dbl leg depth jump 12" to 24", sgl leg depth jump 6" to 12", 12" side pops, medball ups.
4/10 KC. 400 hurdle workout had an extensive tempo emphasis, given the extent of competition last Saturday. Maia, Becky and Jess were in early and Des and Holly later. Started with swings, cycles, dribbles and 1-steppers. Main part of workout was 5 sets of 5x40 with 3 randomly spaced hurdles up and 3 back. Walked remainder of lap between sets. Pace was relaxed but not slow. Rested about 6 min. and then did a plyo/strength workout: 6x high skips, 6x long skips, 6x quick hop, 6x freeze hop, 6x over-knee lunge, 6x freeze skater, 6x bound, 6x freeze bound, 3x depletion push ups, 5x4 hurdle hops, 3x10 hip thrust with 5x nordic hamstrings. Ben stopped by for an update on his situation. He visited trainer then came in and 5x4-step and 5x6-step followed by some upper body strength work.
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