These are rapid back-and-forth shuttles with one step in between direction changes. Go two steps to the right, then two to the left.
This really focuses on lateral change of direction, and it's a great way to improve coordination and leg strength/power while building structural integrity in the lower body. Higher reps will scorch your quads and lungs.
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Tip: Crossover Step Sled Pulls
Crossover sled pulls add a lateral force production tool to your sled training toolbox.
Tip: The Forgotten Way to Build Legs
It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.
HSS-100: Chest Specialization
Besides meaty arms, the pectorals are probably the best of the "showy" body parts. Somewhere in time (oddly enough at the same time as the rise of Arnold Schwarzenegger), the chest became the ultimate sign of manhood. Thick pecs give a three dimensional look to the upper body, and a well-defined chest makes your torso look like an old Roman soldier's breastplate.