Run

Warmup:

Lower Leg Routine:
20 walking steps on:
• Toes
• Heels
• Everted
• Inverted
• Pigeon
• Duck

Run Drill:

20 min run
• Carry metronome for first 10 minutes. Set the metronome to 90 bpm. 

• We suggest the app: MetroTimer.

Mobility Exercise:

Foam roller calf + ankle circles.

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

STRENGTH

Warmup:

3 times through:

15m Bear Crawl with straight legs/arms. Broad Jumps on the way back

Strength:

3 rounds:

• 10-20 SL Burpees (5 L, 5 R)  

• 10-20 Jumping Lunges

Mobility Exercise:

Foot rolling!

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

Bonus Challenge

Bonus Mobility:

T Spine Fulcrums on Foam Roller
• 2-3 minutes

Bonus Strength:

4 Sets:
6 Renegade Rows (increase weight each set, if possible)

• If you have no dumbells, just lift your thumb to your shoulder!

• If you cannot increase the weight, increase the challenge by bringing your feet closer together.