### Adjustable Ankle and Wrist Running Leg Power Training Workout.This workout is designed to enhance your leg power, agility, and overall running performance using adjustable ankle and wrist weights. It’s crucial to ensure proper form and technique throughout the exercises to avoid injury.

#### Warm-Up (5-10 minutes)
1. **Dynamic Stretching**: Focus on leg swings, arm circles, and torso twists to prepare your muscles.
2. **Jogging or Skipping**: Light jogging or skipping to elevate your heart rate.

#### Workout Routine (30-45 minutes)
**Perform each exercise for the specified time or repetitions. Take 30-60 seconds of rest between exercises.**

1. **Weighted High Knees**
- **Duration**: 30 seconds
- **Instructions**: With wrist weights, jog in place, bringing your knees up towards your chest. Focus on landing softly on your feet.

2. **Weighted Squats**
- **Repetitions**: 12-15
- **Instructions**: With ankle weights, stand with feet shoulder-width apart. Lower into a squat, keeping your chest up and knees behind your toes. Return to standing.

3. **Lateral Leg Raises**
- **Repetitions**: 10-12 per side
- **Instructions**: With ankle weights, stand tall and lift your leg to the side. Hold for a moment before returning to the start.

4. **Step-Ups**
- **Repetitions**: 12-15 per leg
- **Instructions**: With ankle weights, step onto a sturdy platform or bench, putting all your weight through the front leg. Step back down and switch legs.

5. **Weighted Lunges**
- **Repetitions**: 10-12 per leg
- **Instructions**: With ankle weights, step forward into a lunge position, keeping your front knee over your ankle and lower your back knee towards the ground. Return to standing.

6. **Jump Squats (No Weights)**
- **Repetitions**: 10-12
- **Instructions**: Jump explosively from a squat position and land softly, lowering back into a squat.

7. **Adjustable Weight Resistance Running**
- **Duration**: 5 minutes
- **Instructions**: Run at a moderate pace with ankle weights. Focus on maintaining a strong form and engaging your core.

8. **Plank with Shoulder Taps (Optional for Core)**
- **Duration**: 30 seconds
- **Instructions**: In a plank position, tap each shoulder with the opposite hand, keeping your body stable.

9. **Cool Down and Stretch (5-10 minutes)**
- **Static Stretching**: Focus on hamstrings, quads, calves, and hip flexors.

### Tips:
- **Start Light**: Begin with lighter weights to gauge your comfort level and gradually increase as you get stronger.
- **Stay Hydrated**: Drink water before, during, and after the workout.
- **Listen to Your Body**: If any exercise causes pain, stop and reassess your form or adjust the weights.
- **Frequency**: Aim to do this workout 2-3 times a week for optimal results.

### Safety Precautions:
- Ensure that ankle and wrist weights are securely fastened.
- Perform each movement with control to minimize the risk of injury.
- Consider consulting a fitness professional if you’re new to weighted workouts.

This workout should effectively enhance your leg power, leading to better overall running performance!