Run

Warmup:

20 Lateral Lunges (10 each direction) and 20 Hip Circles (10 each direction). 

Run Drill:

Standing Sprint Drill: 3 times through of Arms + Legs for 10” on/ 10” easy jog. Working on coordinating the arm swing with legs. 

Mobility Exercise:

“Elevated Pigeon.” Spend 3-5 minutes exploring this stretch on each side. Good for before or after your run or strength training!

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:

10 Leg swing into Lunge (each side). Stick the landing!

Strength:

10 minute EMOM: 6 Jumping Lunges + 6 Burpees

*EMOM stands for Every Minute On The Minute. So for this workout, you will perform 6 Jumping Lunges and 6 Burpees, every minute, for 10 minutes.

Mobility Exercise:

Active Pigeon stretch.

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

Bonus Challenge

Bonus Mobility:

Glute tissue smash with lacrosse ball or softball (or even a foam roller!). Spend 2 minutes searching around for tight spots and introduce some motion to really get in there!

Bonus Strength:

10, 9, 8…1

DB Thruster.

*This means you will do 10 DB Thruster, rest as needed, 9 DB Thrusters, rest as needed, and so on.