# @tarnue_david on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DabiB2agNSo
- **Gondola URL:** https://gondola.cc/posts/70859539-tarnue-david-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/abdf7cc997.jpg
- **Posted:** 2026-07-05T23:47:47.000+00:00
- **Account Owner:** Tarnue David (@tarnue_david) — https://gondola.cc/tarnue_david

## Caption

This is Day 4 Week 1 of my summer sprint program 

This day features restoration and elasticity on the fourth day after max velocity on day one, tempo day two, and a rythym/speed endurance based workout the day before.

I specifically researched and designed this program to train top speed exposure and expression— helping the CNS adapt and get faster.

Scroll to see what the full day looks like:

#track #trackandfield #athlète 

1️⃣ Soft tissue roll-out (light): TFL, quad
10-15 seconds each muscle

2️⃣ Soft tissue roll-out (light): calf, soleus
10-15 seconds each muscle

3️⃣ Soft tissue rollout (light): hamstring 
10-15 seconds

4️⃣ hip CARs 
x5 each way

5️⃣ thoracic rotations/open books
x10 each side

6️⃣ dorsiflexion rocks
x10 each side

7️⃣ tib raises
x15

8️⃣ pogo hops
2 x 20m

9️⃣ Line Hops
2 x 20

🔟 Ankle Dribbles
x 20m

1️⃣1️⃣ Calf Dribbles
x 20m

1️⃣2️⃣ knee dribbles
x 20m

1️⃣3️⃣ technical stride out
6 x 60m

1️⃣4️⃣ bent leg calf raises 
x12 (1 sec up 2 sec hold slow down)

Link in bio for the full program you can get and do yourself! 

It has the exact drills that’s helped me go from 11.8-10.6 in a year, and the same programming that pros and elite sprinters do— lifting, max velocity, acceleration, plyos and more

(all for less than your doordash order)

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## Credits

No public credits are recorded here. This does not identify who made the post.

## Tags

trackandfield, track, athlète

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