Week 1 | Day 4
Believe it or not, continuous laps around a track or around the block is not the only way to better your running. It takes cross-training too! Even the best runners in the world use these exercises to strengthen their stride, improve their posture and gain an explosive edge when racing to the finish line, or to the dinner table after your evening jog. Good luck and get ready to sweat!
***It’s important that these movements feel good even while they challenge you. That means IF there is any PAIN or serious DISCOMFORT to stop doing that movement and either move on or substitute something else. Post to us on Facebook and we can provide alternatives ***
For any movement: It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 8-6-4-2 volume level for the rest of the month, especially if it still feels challenging!
For most of you, the Push Ups and the Burpees will be the biggest challenge.
Squat: Keep your belly and butt tight and knees out as you squat.
Situps: Stay tall through the spine. Try the butterfly or straight legged variations for a challenge
Lunges: Keep your hips square and forward, feet shoulder width apart and front shin vertical.
Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.
Burpees: For an extra challenge try jumping in and out with your heels and big toes together and your heels always on the ground.
Squat Jumps: Think explosive in the hips, landing with most of your weight on your heels.
Hollow Rocks: Keep your legs around a 45 degree angle and modify this workout by starting with one leg or holding the hollow position, keeping your lower back pressed into the ground.
Arch Rocks: Reverse of hollow rock, press your hips into the ground, butt squeezed.