Marathon Program

Week 16 | Marathon Day 106

Core Work & Strength Training

Time: ~ 45 minutes.

Core Work & Strength Training

Week sixteen, and you’ve got these movements down after numerous quality reps.  Are there some movements that are more challenging for you than others? Re-watch the videos for movements you are struggling with and see where your body is restricted. Use your knowledge of mobility and add on extra mobility to try to make the difficult movements more accessible for you.

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Today’s workout

  • Warm up

    3 rounds:

    20” leg swings
    8 single leg burpees (total, alternate feet)
    20” hollow rock

    3 rounds:

    20” arm swings
    8 wide squats plus good morning
    20” arch rocks

  • Mainset

    3 rounds:

    6 lateral lunges (per side)
    6 side plank pushups (total)

    3 rounds:

    6 walking lunges (per side)
    6 1-arm plank raises (per side)

    3 rounds:

    6 single leg deadlifts
    6 shoulder touch pushups

Mobility

1-2 minutes knee twist/spine rotation

1-2 minutes elevated pigeon stretch.

3+ minutes squat hold

Videos

  • Warmup

    Leg Swings, Single Leg Burpees & Hollow Rocks

    Arm Swings, Wide Squat + Good Mornings & Arch Rocks

  • Mainset

    Lateral Lunges & Side Plank Push-ups

    Walking Lunges & Single Arm Plank Raises

    Single Leg Deadlifts & Shoulder Touch Push-ups

  • Mobility