Run
Warmup:
2 Rounds
15 Knee Drives To Target
10 Air Squats
8 Leg Swings
Run Workout:
If you would rather run to music, try using Spotify:
- Search “Running” on the mobile app.
- Scroll down to “Genres & Moods” and select “Running”
- Choose any playlist you want in there.
- It will ask you to start running to detect your tempo. Do this if you want to know what your normal cadence is.
- Then adjust the “Steps/Min” to something between 170-180 SPM!
- Have fun running to the beat!
Mobility Exercise:
Lacrosse Ball (or any massage tool) on Feet
• As long as you want!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
2 Rounds
10 Press To Cobra
8 Single Leg Deadlifts (unweighted) each leg
Strength:
3 Sets
1:00 DB Hang Power Clean + Push Press
Rest 0:30
1:00 Reverse Lunge Steps (add weight as needed)
Rest 0:30
1:00 Grasshoppers
Rest 0:30
Mobility Exercise:
Suprapatellar Pouch Massage
• 2-3 minutes exploring. Massage by flexing and extending knee with pressure on sensitive areas.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Work
Use this workout to spice up your week. This workout can be done any day and should not make you sore for running!
Bonus Mobility:
20 Reps of Hand Anchored Squat Hold + Hamstring Extension. Take your time!
Use this weeks workouts to both wake up your glutes and build strong and resilient ankles!
Bonus Strength:
3 Sets
1 Glute Bridge Complex
• 0:30 Glute Bridge + 2 x 0:15 Single Leg Glute Bridge + 0:30 Glute Bridge
Rest as needed.
1:00 DB Single Leg Balance (each leg)