Flash

The Flash, alter ego Barry Allen, is a DC Comics superhero renowned for his superhuman speed. As the Scarlet Speedster, he protects Central City and beyond from various threats. Endowed with the ability to move at near light-speed, The Flash can perform feats such as time travel, vibrating through objects, and generating powerful shockwaves. Barry Allen's journey as The Flash involves balancing his responsibilities as a crime-fighter with his personal life, all while striving to uphold justice and protect the innocent.

This is all about speed and developing better running mechanics. There are no weights needed here.

1) High Knees 3 sets 20-25 reps to get your knee at, or past, your belly button. Continue to flex your foot your your face as your knee raises. Don’t let your toes dangle.

2) Ottoman Squats 2 sets 20 reps (20 one way then 20 back). Start a squat and as you stand up make believe you are steeping over an ottoman or a sleeping dog. Focus on your ability to connect with opening your hips. If possible, keep your foot flexed as it goes up and over.

3) Tip-Toe Squats or Sissy Squat 4 sets of 8-10 reps. Practice to keep your heel over your toes. can use a chair or wall for balance.

4) Sumo Squat 3 sets 10-12 (focus on the external rotation of your hips)

5) Lunge Skips 2 sets of 12-15 reps per side (if the skip is not available, end with a high knee and freeze)

6) Tuck Jumps or Squat to Calf Raise 2 sets 6-8 reps (if the jump is not available, end with a calf raise)

7) Single Leg Low Taps 2 sets 10-12 reps per side

8) Sprinter Sit-Ups 2 sets 8-10 reps