T Grid Runs

T-Grid Runs combine multi-directional running into a seamless flow. The constant acceleration, deceleration and changes of direction allow you to strengthen your legs and hips from all angle whilst taxing your cardio fitness.

To perform arrange some cones in a T shape. Accelerate from cone 1 to cone 2, side step from cone 2 to cone 3, side step from cone 3 to cone 4, side step from cone 4 to cone 2, run backwards to cone 1. Repeat for the desired number of rounds. Aim to move as quickly as possible! Also works well paired with cardio calisthenics like sprinters and bear crawls.