Run

Warmup:

Ascending Ladder of:

• Air Squats

• Leg Swings

Begin with 1 rep of each, then 2 reps, 3, 4, and 5.

Workout:

Run for 20 minutes (or in the first 20 minutes of your run) you will stop every 5 minutes and perform:

• 10 High Knees

• 10 Butt Kicks

• 10 Good Pulls

Then resume your run.

A Good Pull is an ideal location to pull your foot away from the ground. It is easiest to perform when running in place, where focus is on pulling the heel along the support leg (or directly under booty).

Mobility Exercise:

2-3 minutes

Foam roller calf + ankle circles

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

STRENGTH

Warmup:

10 Inch Worms

10 Spiderman Crawls

Workout:

Death by Squat Jumps + Burpees.

• Start with 1 rep of each.

• Every minute add an additional rep of each movement.

• So 2nd minutes is 2 squat jumps, 2 burpees, and 5th minute is 5 squat jumps and 5 burpees. Go as long as you can! Can you make it to 10 minutes?

Mobility Exercise:

Lateral lunge hold.

Accumulate 2 minutes per side.

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

Bonus Challenge

Bonus Mobility:

20-30 reps:

• Toe Extension Curls

Bonus Strength:

3 Sets

• 10 Seated DB Press (Z Press)

• 10 DB Step Ups (5 each leg)

• 1 Pike Leg Lift Cycle (10 taps, 10 circles each, 0:10 left and hold)

Rest as needed between each to ensure quality of movement . Attempt to increase load/challenge each set.