Quicksilver

Quicksilver, also known as Pietro Maximoff, is a Marvel Comics character known for his superhuman speed. As the son of Magneto and twin brother of Scarlet Witch, Quicksilver has been depicted as both a hero and a villain throughout his comic book history. His incredible speed allows him to perform feats such as running at supersonic velocities, making him a formidable ally or adversary depending on the circumstances. Despite his often brash and impulsive nature, Quicksilver's loyalty to his family and allies remains a defining aspect of his character.

This is all about speed and developing better running mechanics. Each completion means add 1 set and reduce 5 reps/set (until min of 10 reps). Then try the run/walk increase of 1 minute per workout until the full 20 minutes is running.

1) Tibilias Raises 2 sets 25 reps

2) Calf Raises (hands on wall) 2 sets of 25

3) Crescent Lunge Holds 2 sets of 20 second hold/side

4) Hip Flexor Raises 1 set of 15 reps/side (best bet is to use a kettle bell)

5) Peterson Step Downs 2 sets of 20 reps/side

6) Run/Jog 2 mins followed by 2 mins walk 5 sets

A sample of weekly improvements

First Try: 10min run and 10 min walk

Second Try: 11 min and 9 walk

And so on to 20min run 0 walk