Run
Warmup:
45 seconds (per side) spinal twist on ground
30 seconds hopping in place
10 x alternating knee hug to chest
30 seconds hopping in place
10 big hip circles in lunge (each direction) + 10 hamstring flosses (repeat everything on other leg)
Run Workout:
Tack these on the FRONT END of your easy/shakeout run day. They’ll get you nice and warm for your run!
3 Rounds:
10 meters high knees
10 meters butt kicks
10 meters pulling up the right leg (along the inseam)
10 meters pulling up the left (along the inseam)
10 meters pulling both sides
200 meters normal run, *incorporating everything you just worked on
Rest 90 seconds between rounds.
Mobility Exercise:
90 seconds/side assisted hamstring stretch on ground (use theraband, yoga strap, a long sleeve shirt…)
5 minutes calf rollout on foam roller (break it up between one leg, the other & then both at the same time)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
2 Rounds
10 x wide plank to opposite leg tap
30 seconds jumping jacks
5 x stand up to squat from knees (alternate which leg steps up first, each time)
Strength:
3-4 Rounds
10 x right arm extended push ups *modification: rolling push up off knees
10 good mornings w/dumbbell (10+ lbs)
20 alternating box push offs (use anything around 12-20 inches)
20 seconds double front dumbbell hold (5+ lbs)
10 x V ups *modification: tuck ups
10 x left arm extended push ups *modification: rolling push up off knees
Mobility Exercise:
1 minute downward dog:
20 seconds normal – 20 seconds twisting open with right leg wrapped behind – 20 seconds twisting open with left leg wrapped behind
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Work
Use this workout to spice up your week. This workout can be done any day and should not make you sore for running!
Bonus Strength:
2 sets:
20 alternating single arm overhead lunge w/dumbbell (10 per arm, use 15+ lb dumbbell)
rest as needed
Accumulate 20 dumbbell twist aways in wide stance (10 per arm, use 5+ lb dumbbell)
rest as needed
Accumulate 20 standing front leg raises (10 per side)
rest as needed
20-30 seconds weighted hollow hold (use 5+ lb dumbbell)
Bonus Mobility:
Kettlebell gut smash!
Accumulate 2 minutes on each side and BREATH!
