Run
Warmup:
20 MTN Climbers (10 slow transition, 10 fast transition)
200m Jog
20 Leg Swings
200m Jog
Run Drill:
Breathing Work:
It’s not “cool” to be silent when you’re exercising. For one reason or another, there is a certain shame associated with breathing hard during your runs.
So take today to run on your own or with people who you don’t feel social pressure from.
Breathing Set
3 Rounds
5 min Easy
5 min Moderate
5 min Hard
Notes:
• Today is not about hitting certain paces, it’s about relative exertion. Use this as your guide.
• The focus is on monitoring your breathing through the entire workout. You will need to adjust your breathing rate and volume according to your exertion.
• Try and breath as fully as you can. Pull lots of air in, push lots of air out. No more shallow BS breathing. Your body needs O2, don’t deprive it because it’s not cool to breath!
Mobility Exercise:
Low back massage with elevated legs
• To be done at end of the day after your run.
• As much time as you want!
• A favorite for end of the day relaxation.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
15 Air Squats
4×0:30 Pigeon Hold
15 Air Squats
Strength:
2 Sets
1:00 Single Leg Squats (alternating), 1:00 Rest
1:00 Accumulate as much time as possible in Hollow Body Hold, 1:00 Rest
1:00 Push-Ups, 1:00 Rest 1:00
Star Plank (Left Side first set, Right Side second set), 1:00 Rest
Notes:
Single Leg Squats:
• Adjust the height of your sitting target to adjust difficulty.
• Avoid wiggling the front knee! And keep foot flat.
Mobility Exercise:
Foam Roll Lat Peeler
• 2-3 minutes per side.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
10 4-Legged Scorpions (5 each direction)
Bonus Strength:
3 Sets
3 Strict Single Arm DB Press + 5 Single Arm DB Push Press
Rest as needed
4 Cossack Sit Squats (each direction)
Rest as needed
3 Single Leg Circles Taps (each)
Rest as needed
