Marathon Program

Week 11 | Marathon Day 71

Core Work & Restoration Training

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.

    4 rounds:

    30” single leg balance (look around for challenge)

    10 single leg sprawls

    30” plank with wrist circles

    4 rounds:

    10 Lateral leg swings.

    10 good mornings

    10 good am + spinal rotation + arm swing

  • Mainset

    4 rounds:

    10 squats 3” hold at bottom

    10 reverse hand pushups

    4 rounds:

    10 sumo squats

    10 knee twist to opposite elbows

    4 rounds:

    10 narrow squats

    10 mountain climbers

Mobility

1-2 minutes chest/belly/upward dog stretch.

1-2 minutes elevated pigeon stretch.

1-2 minutes practice wheel or modified wheel

Videos

  • Warmup

    1. Single Leg Balance

    2. Single leg sprawls

    3. Plank

    4. Lateral leg swings

    5.Goodmornings

    6. Spine arm twists

  • Main Set

    7. Squat holds and Push-ups

    8. Sumo squats and Plank twists

    9. Narrow squats and Mountain climbers

  • Mobility

    10. Upward Dog

    11. Elevated Pigeon

    12. Wheel