Marathon Program

Week 4 | Marathon Day 22

Core Work & Restoration Training

Time: 45 minutes.
Expect to learn a few new movements this next month with increasingly challenging volume and workout sets. Remember, you can always go back to the strength days in the 30 Day Challenge if you need a refresher or if you’re not yet ready for the new stuff!

Today’s focus will be on continually developing your running posture and ability to hold it for longer periods of time with focused core strength and mobility work afterwards! Remember today’s another opportunity to practice and establish “good reps” with your breathing mechanics, so work on integrating your breathing with ALL movement.

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Today’s workout

  • Warm up

    Integrate breathing in with all movements.

    3 rounds: 30 jumping jacks + 7 plank walk outs

    3 rounds: 15 squats with a 2″ hold at bottom + 8 pushups

    3 rounds: 25 leg swings + 15 lunges per leg

  • Mainset

    4 rounds: 50″ single arm planks (alternate arms slowly side to side) + 15 V up/tuck up variations

    4 rounds: 30″ side planks (each side) + 15 happy stars

    4 rounds: 7-12 downward dog pushups + 15 lateral leg raises

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 and direction

Videos

  • Warmup

    1. Jumping Jacks

    2. Plank Walkouts

    3. Squats

    4. Pushups

    5. Leg Swings

    6. Lunges

  • Main Set

    7. Single Arm Planks

    8. V Ups or Tuck ups

    9. Side Planks

    10. Happy Stars

    11. Downward Dog Pushups

    12. Windshield Wiper Lateral Leg Lifts

  • Mobility

    13. Chest stretch on Belly

    14. Downward Dog to Upward Dog Flow

    15. Banded Anterior Hip Stretch

    16. Banded Posterior Hip Stretch