Week 3 | Day 19
We’re increasing the reps and time once again this week. You’re strong. Be stronger. Get after it.
You may be looking for a way to get in a few more miles during a training week, and this optional run before a strength workout is a safe and sane way of doing just that. It won’t be for everyone, and you don’t need to do it every week. Pay attention to how well your body is recovering day-to-day before deciding to add more mileage.
If you choose to do this optional run, run easy for about 5 minutes, then stop and do some air squats, leg swings, and hip circles before finishing this warm up. Your body will thank you.
This really challenges your core stability, your breathing, and your balance. These may be difficult at first, so take it slow and be patient.
Tabata style alternates between two different exercises with a brief break between each, which you repeat a certain number of times. Today’s Tabata session is 6 minutes long
Weight Shift Pushup: Rock forward from plank position and lower slowly to the ground, keeping your forearms vertical. Push up with your arms and lats to return to plank position either maintaining a straight body alignment or by dropping to your knees and pushing up with your arms and lats until your arms are fully extended and then come up off of your knees to resume a plank position.
Cossack Squat: It’s similar to a side lunge, but with additional involvement of the non-squatting leg.
Lower as far as you can comfortably go while still maintaining good form with your arms. If you need to stand up occasionally, then give yourself a brief respite then lower again into the squat until you can complete the full time.
Time to recover, and reconnect with your breathing.
Feet: Work out the fascial stiffness and improve your foot’s pliability using a lacrosse ball. Endorsed by Coach Nora.
Shin: Keep shins splints at bay by rolling your shins