Half Marathon Program

Week 6 | Half Day 36

Core Work & Restoration Training

A lot of new looks are coming your way for this next month’s core work and restoration training along with a continuation of the work we’ve already started. Remember, you can always go back to the strength days in BD1 if you need a refresher or if you’re not yet ready for these new challenges.

Remember it’s easy to go through the motions or to skip this day altogether. But trust us, today’s where you lay the foundation for a strong connected body that can handle all the tough running in the weeks ahead! Breathe, breathe, breathe and have fun with some new moves!

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Today’s workout

  • Warm up

    Integrate breathing in with all movements.

    4 rounds: 12 single leg dead lifts + 12 side steps (or jane fonda leg raises)

    4 rounds: side planks with 12 leg raises (each side) + 12 dead bugs with a 2″ hold

  • Mainset

    4 rounds: 12 lunges (each leg) + 12 staggered hand pushups

    4 rounds: 50″ single arm planks (alternate arms slowly side to side) + 12 v up/tuck up variations

    4 rounds: 12 arch rocks + 12 happy stars

Mobility

Chest stretch (on belly). ~2 minutes per side

Upward dog + downward dog flow ~5-10 reps (or 2 minutes)

Anterior + posterior banded hip stretch. ~2 minutes per side in each direction

Videos

  • Warmup

    1. Single Leg Deadlifts & Side Steps

    2. Side Planks & Dead Bugs

  • Mainset

    3. Lunges & Staggered Hand Pushups

    4. Single Arm Planks & V Ups

    5. Arch Rocks & Happy Stars

  • Mobility

    6. Chest Stretch & Downward Dog to Upward Dog Flow

    7. Banded Anterior & Posterior Hip Stretch