Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.

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Exercise	Sets	Distance	Reps	Weight	Rest
Foam Roller - Quad Quads / Very Easy	Foam Roller - Quad 1 sets, 00:00:30	1	00:00:30			--:--
Foam Roller - Calf Calves / Very Easy	Foam Roller - Calf 1 sets, 00:00:30	1	00:00:30			--:--
Foam Roller - Glute Glutes / Very Easy	Foam Roller - Glute 1 sets, 00:00:30	1	00:00:30			--:--
-- --	Foam Roller - Iliotibial Tract 1 sets, 00:00:30, 00:30 rest	1	00:00:30			00:30
-- --	World's Greatest Hamstring Stretch 1 sets, 00:00:30	1	00:00:30			--:--
-- --	YTWL 1 sets, 10 reps, 00:30 rest	1		10	--	00:30
-- --	Bench Press 5 sets, 5 reps, 02:00 rest	5		5	--	02:00
-- --	Neutral-Grip Pull-Up 5 sets, 5 reps, 02:00 rest	5		5		02:00
-- --	Incline Dumbbell Bench Press 4 sets, 6 reps, 01:30 rest	4		6	--	01:30
-- --	One-Arm Dumbbell Row 4 sets, 6 reps, 01:30 rest	4		6	--	01:30
-- --	Seated Dumbbell External Rotation 3 sets, 10 reps	3		10	--	--:--
-- --	Foam Roller - Upper Back 3 sets, 00:01:00	3	00:01:00			--:--
-- --	Foam Roller - Outer Thigh 1 sets, 00:00:30	1	00:00:30			--:--
-- --	Power Plate Stretching 5 sets, 00:00:30	5	00:00:30			--:--

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Workout Plan Summary

The idea that you can be strong as an ox and as fast as a gazelle at the same time seems crazy to the average person, superhuman perhaps. But Rob Sulaver (Bandana Training) is no average trainer, and he's put quite an array of exercises together to get you fitter than you've ever been! Combini... more

Combining the best qualities of both ox and gazelle is no easy task, but only Rob could handle such a task!

Prescription for Health: Foam Rolling

If you aren't a fan of foam rolling yet, you're going to be after this workout plan! Rob's put together just what you need to get your muscles ready to rock before you start beasting your workouts.

We're not going to list all the benefits here (There's too many!), just do it!

Prescription for Ox-like Strength

There are two very different components to this program. 3 of the workouts are clusters broken down into Torso, Legs and Arms.

Each superset includes a push and pull exercise to make sure you're hitting it all!

Prescription for Gazelle Speed

In case you didn't realize, gazelles are pretty fast. Think upwards of 40 mph! To get you up there (or at least close), you've got a progressive energy system program focused entirely on speed.

Unfortunately, reading about this workout plan doesn't help you gain strength or speed. Get started on these workouts and get take your fitness up a notch!

Big thanks to Rob for sharing this workout plan to kick off our App Launch! Check out more of his work on BandanaTraining.com!

Notes for Week 1, Day 2

Treadmill sprints can also be done outside. Here is the breakdown for the sprints

Week #1 Sprint 20 seconds - Rest 40 seconds x 3 series of 5 reps
Week #2 Sprint 20 seconds - Rest 40 seconds x 3 series of 7 reps
Week #3 Sprint 25 seconds - Rest 35 seconds x 2 series of 8 reps
Week #4 Sprint 30 seconds - Rest 30 seconds x 2 series of 10 reps

Stretch whatever muscles you want on the power plate and hold each stretch for 30 seconds. Stretches should include; hamstrings, adductors, hip flexors, quads, and glutes.