30 Day Challenge program

Week 3 | Day 16

Drill Day:
Straight Arm Drills

Time: 15-30 min.
“…however difficult life may seem, there is always something you can do and succeed at. It matters that you don’t just give up.”
— Stephen Hawking

By this point, you are probably feeling some little aches and pains. This is ok! This is the beauty of being active and moving our bodies like they are made to move. We become more in touch with how we should feel and we make improvements based on our weaknesses.

Today we are focusing on how to control upper body rotation.

As runners, our upper and lower body naturally rotate, flex, and extend with each step. Do you ever come back from your run and notice scuff marks on your calves? This means that you are rotating too much while running. It’s time to resolve this common problem and focus on finding the sweet spot of just enough rotation!

Duration
  • 15-30 minutes
Locations
  • A local park
  • A track
  • Around the block
Warm Up
  • 10 minute brisk walk/jog.
  • Alternating Lunges: 10-16.
  • Leg Swings: 10-15, each leg.
  • Bend & Touch: 10-15.
Drills: Straight Arm Drills
  • Every minute on the minute (EMOM) workout.
  • To start, run for 15 seconds paying attention to your normal arm swing, run 45 seconds easy.
  • Then do 4 sets of the following sequence:
    • Run for 15 seconds with arms at shoulder height, hands out straight.
    • Run for 45 seconds easy.
    • Run for 15 seconds with arms at shoulder height, hands together.
    • Run for 45 seconds easy.
Cool Down
  • 10 minute easy run, focusing on upper body rotation.

Workout

  • Warm Up
    Duration
    • 10-15 minutes
    Instructions
    • Start with a 10 minute brisk walk or jog.
    • Alternating Lunges: 10-16. Step backwards, keep a vertical forward shin.
    • Leg Swings: 10-15, each leg. Stay tall and keep the core engaged.
    • Bend & Touch: 10-15. Extend the arms as straight as possible overhead.
  • Drills


    This drill shows how much you should be engaging your core to keep upper body rotation at a minimum.

    Duration
    • 9 minutes
    Instructions
    • Every minute on the minute (EMOM) workout.
    • To start, run for 15 seconds paying attention to your normal arm swing, run 45 seconds easy.
    • Then do 4 sets of the following sequence:
      • Run for 15 seconds with arms at shoulder height, hands out straight.
      • Run for 45 seconds easy.
      • Run for 15 seconds with arms at shoulder height, hands together.
      • Run for 45 seconds easy.
  • Form Run and Cool Down
    Duration
    • 10 minutes
    Instructions
    • Focus on minimizing upper body rotation