Run

Warmup:

0:30 Side Squats

0:30 Leg Swings (each leg)

0:30 Foot Rolls (each foot)

0:30 Squats

Workout:

Up & Down Endurance

Find a good, long hill.

30-45 min easy run, into…

0:30 run up

1:00 run up

1:30 run up

…3:00 run up

Notes:

• Your job, immediately following an easy 30-45 min run, is to perform hill repeats.

• Starting at 0:30, run smooth and consistent up the hill, then right back to where you started. There is no rest between up and down.

• To repeat, you will not rest at the bottom of the hill. You go right back up! Add 30 seconds of running uphill to the amount you ran previously.

Mobility Exercise:

Standing TFL Massage

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

STRENGTH

Warmup:

5 Standing Hip Circles (move slowly and smoothly)

5 Forward Fold to Plank Walk-Out

Workout:

3 Sets

1:00 Marching Plank, Rest 1:00

1:00 Reverse Lunges, Rest 1:00

1:00 DB Push Press, Rest 1:00

*To increase challenge across the sets, add weight to the Reverse Lunges and adjust the weight of the Push Press.

Mobility Exercise:

1:00 Thoracic Reach Throughs

1:00 Cobra Presses

1:00 Scorpions

*Repeat as desired.

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

Bonus Challenge

Bonus Mobility:

Straight Knee Calf Stretch

• Accumulate 2:00 on each Leg

Bonus Strength:

2-3 Sets

1:00 Single Leg Floor Touches (see how many different spots you can touch!)

1:00 Marching Deadbugs (keep low back flat on the ground!)

1:00 Weighted Side Squats (weight acts as a counterbalance)