Run
Warmup:
Lower Leg Routine:
20 walking steps on:
• Toes
• Heels
• Everted
• Inverted
• Pigeon
• Duck
Run Drill:
20 min run
• Carry metronome for first 10 minutes. Set the metronome to 90 bpm.
• We suggest the app: MetroTimer.
Mobility Exercise:
Foam roller calf + ankle circles.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
3 times through:
15m Bear Crawl with straight legs/arms. Broad Jumps on the way back
Strength:
3 rounds:
• 10-20 SL Burpees (5 L, 5 R)
• 10-20 Jumping Lunges
Mobility Exercise:
Foot rolling!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
T Spine Fulcrums on Foam Roller
• 2-3 minutes
Bonus Strength:
4 Sets:
6 Renegade Rows (increase weight each set, if possible)
• If you have no dumbells, just lift your thumb to your shoulder!
• If you cannot increase the weight, increase the challenge by bringing your feet closer together.