The Tidye Workout inspired by Tidye Pickett
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Below is a detailed description of the “Tidye Workout,” a challenging, track-and-field-inspired routine honoring Olympian Tidye Pickett. It combines explosive plyometric exercises, dynamic stretches, and cardiovascular elements, all nodding to the speed, agility, and power needed by a sprinter.
Overview & Inspiration
Olympian Tidye Pickett competed in track and field events, specifically as a sprinter and hurdler. Sprinters rely heavily on explosive power in their legs, a strong core for stability, and cardiovascular endurance to maintain top speeds. This workout integrates exercises that reflect these athletic demands, emphasizing lower-body strength, jump power, core stability, and overall endurance.
Workout Format: 20-Minute AMRAP
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“AMRAP” means “As Many Rounds As Possible.” Within 20 minutes, you will cycle through the listed exercises in order, completing as many full rounds as you can.
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Move briskly from one exercise to the next to keep your heart rate elevated, while being mindful of proper form to prevent injury.
Exercises
1. Toe Touches (100 Repetitions)
How to Perform:
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Lie on your back with your legs extended straight up toward the ceiling. Keep a slight bend in the knees if needed.
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Extend your arms toward your toes.
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Using your core, lift your shoulders and upper back off the floor to reach for your toes. Exhale as you crunch upward.
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Inhale as you lower back down, controlling the movement.
Muscles Worked:
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Abdominals (Rectus Abdominis, Obliques): Main drivers of the crunching motion.
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Hip Flexors: Assist with stabilization of the legs in an elevated position.
Track & Field Tie-In: A strong core is essential for sprinters like Tidye Pickett. It helps maintain proper posture, stability, and running form on the track.
2. Tuck Jumps (100 Repetitions)
How to Perform:
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Stand tall with your feet shoulder-width apart.
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Bend your knees slightly and swing your arms back.
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Explode upward, driving through the balls of your feet. As you jump, tuck your knees toward your chest.
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Land softly on the balls of your feet, immediately bending your knees to absorb impact and transition into the next jump.
Muscles Worked:
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Quadriceps, Hamstrings, Glutes: Power generation for the jump.
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Calves: Assistance in ankle extension to spring upward.
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Core: Stabilizes the torso through the explosive movement and landing.
Track & Field Tie-In: Plyometric movements mimic the explosive power required for sprint starts and hurdling—key elements in a sprinter’s performance.
3. Bounds (20 Repetitions)
How to Perform:
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Begin standing with feet together.
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Drive off one foot, leaping forward as far as you can in an exaggerated stride, landing on the opposite foot.
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Alternate legs with each bound, focusing on generating forward momentum and covering as much distance as possible with each leap.
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Keep your core engaged and your posture upright to maintain balance.
Muscles Worked:
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Glutes & Hamstrings: Main generators of forward propulsion.
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Quadriceps & Calves: Support the power phase of the leap and help absorb impact on landing.
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Core & Hip Stabilizers: Assist in balance and control during each bound.
Track & Field Tie-In: Bounding is a classic drill for sprinters and jumpers to improve stride length, leg drive, and explosive strength—skills Tidye Pickett used in hurdles and short sprints.
4. Jump Ropes (100 Repetitions)
How to Perform:
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Hold the jump rope handles lightly in each hand.
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Start with the rope behind you, swing it overhead, and jump over it with both feet together.
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Keep your jumps small and quick to maintain a steady rhythm.
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Aim for consistent, controlled hops; adjust speed to maintain proper form.
Muscles Worked:
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Calves: Repeated jumping strengthens calf endurance.
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Quadriceps & Hamstrings: Play a supporting role in the jumping motion.
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Core & Shoulders: Engage for stability and proper rope rotation.
Track & Field Tie-In: Jumping rope improves cardiovascular fitness, agility, and footwork—vital for a sprinter’s quick starts and ability to stay on their toes.
5. Standing Toe Touches (25 Repetitions)
How to Perform:
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Stand tall with feet shoulder-width apart, arms raised overhead.
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Keeping your legs as straight as possible (or with a slight bend if needed), hinge forward at the hips to reach for your toes.
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Return to a standing position by squeezing your glutes and engaging your lower back.
Muscles Worked:
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Hamstrings: Primary stretch and engagement as you hinge.
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Glutes & Lower Back: Assist in returning to upright posture.
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Core: Stabilizes the torso during the hinging motion.
Track & Field Tie-In: Dynamic hamstring flexibility and strength help sprinters achieve longer strides and reduce injury risk, key for athletes like Tidye Pickett who rely on strong, flexible legs.
Putting It All Together
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Set a Timer for 20 Minutes.
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Move Through Each Exercise in Sequence:
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100 Toe Touches
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100 Tuck Jumps
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20 Bounds
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100 Jump Ropes
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25 Standing Toe Touches
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Repeat: Continue cycling through until the 20 minutes are up, aiming to complete as many full rounds as you can.
Tips for Success:
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Warm Up Thoroughly: Incorporate light jogging, leg swings, arm circles, and gentle stretching to prepare your body for explosive, plyometric movements.
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Pace Yourself: Although this is a vigorous workout, pacing and controlling your breathing will help you sustain energy through each round.
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Form Over Speed: Use proper form for each movement, especially landing mechanics in jumps, to avoid injury.
Final Thoughts
The “Tidye Workout” is a testament to the lower-body power, core strength, and resilience Tidye Pickett displayed as an Olympic sprinter and hurdler. The combination of plyometrics, core work, and dynamic stretching is ideal for developing explosive speed, enhancing balance, and improving overall athletic performance. Give it your best effort, channel your inner Olympian, and enjoy the endorphin rush!