Week 3 | BRP Day20
Duration: 30-40 min
Location: Local park or the living room
Today’s cross train day is like last week. Think of today as a something like a Yoga day. It should be a workout but it should also be rejuvenating and almost meditative. You may be thinking, why don’t I run more if I want to be a better runner. Well we know you’re eager to improve, but trust us. Mobility, flexibility, balance and strength are all just as important to becoming a better athlete and feeling great overall. Enjoy it!
Leg Swings -Arms Circles
Stand on one leg with your butt and belly tight, standing tall – Stay balanced for 20-60 seconds – Balance on each foot two time each -Challenge yourself by changing your perspective, looking up and side to side.
Time to stretch out those hips, hamstrings and lower back – Start in a downward dog position/ similar to pushup position but with your hips up high – From this position, bring your chest to the ground and round out to the upward dog position – Make sure to keep your elbows in tight, chest tall, belly tight to protect that lower back – For a challenge, try reversing the same motion from the upward dog to the downward dog -5-10 times for a good stretch
Start in that downward dog position and bring up your leg, -Cross your lifted leg over to the opposite side to feel that spinal rotation stretch
– Drop down on your belly and spread your arms out – Perform that same leg cross from that laying position. Perform each leg cross 5 times. Focus: Keep your belly tight, don’t go too deep into the stretch if you feel pain in the spine
Hollow Body hold: -Table top position on your back with your lower back pressed in the ground and knees bent at 90 degrees/ hips just off the ground – Already you will feel your core activated – Stick one leg out with your toe pointing, then one arm, then the other leg and other arm Arch Body hold: – Slowly pull your thighs and chest off the ground -Roll over on your stomach with hips pressed to the ground – Keep your butt tight, arms out and legs out off the ground Preform these two holds tabata style. This means: -Hold the Hollow body for 20 seconds then rest for 10, -Hold the arch body for 20 seconds and rest for 10. -Repeat 4 times for a total of 4 minutes
– Start in push-up position, fingers spread and butt tight – Lift a leg or arm to make the plank more of a challenge – Side plank: roll over on one side keeping that plank position -You now are supporting yourself with one arm and your legs – Try and drop down to your elbow and stagger your feet for more balance Regular Plank: 20 sec rest for 10 Post up on left arm side plank: 20sec, rest 10 Post up on right arm side plank: 20sec, rest 10 Repeat three of each.
Lay down and place one hand on chest and one hand on belly -take a few breaths – Think about breathing in this order -Belly first -To mid chest -To chest …and back -Chest -Mid Chest -Belly Focus: Relax and really concentrate and how you breathe.