Run

Warmup:

• 30 Walking Lunges (each leg). So that means 60 total steps!  Warm those glutes up!

Run Drill:

4 x 0:30 Hill Run.

• Rest to full recovery between

• Choice of hill is up to you. If you are just beginning, make sure you choose a hill that allows you to actually run! If you feel yourself bounding up the hill, it may be too steep right now.

Focus points:

• Hips lead the way. Stay tall!

• Cadence maintenance. Quick Feet!

• Use your arm swing!

Mobility Exercise:

Seated fold overs. Reach for foot and allow tissues through your back and hamstrings relax! Big breaths 🙂

• 3 min per side.

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:

3 Rounds (not for time):

• 10m (or 20 step) squat walk

• 10 plank to downward dog shoulder extension.

Strength:

4 Sets

• 10 Box/Bench/Ledge Step Ups

• AMRAP Push Ups Rest 2 min

*Do as many push-ups as possible in one effort. This can be a judgement call as well. If you feel your form really deteriorating, that would be a time to stop as well, even if you can muscle out some more.

Mobility Exercise:

Deep lunge holds on elevated surface. Explore your hip by pushing knee outwards, inwards, etc. 

• 3 min per side.

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

Bonus Challenge

Bonus Mobility:

3 Sets: 1:00 weighted squat hold.

• Feel free to increase weight across your sets.

• If 1 consecutive minute is not doable, break it up into manageable sets.

Bonus Strength:

3 Sets: 10 DB Burpee Deadlifts

• Increase weight/speed each set

• Rest 3 minutes