Week 4 | Day 26
The second strength workouts get a little more challenging the second half of the program, so hold on! We believe in you, and you’re ready to add complexity to your workouts.
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.
Plank: Alternate extending left-arm/right-leg with right-arm/left-leg, starting from a plank position.
Single Leg Deadlift: Alternate legs, moving slowly and deliberately. 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 4 minutes long
Reverse Hand Pushups: Take it slow, focus on technique, keeps those forearms vertical.
Time to recover and reconnect with your breathing. You can do this either sitting or lying down.
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