Run
Warmup:
• 30 Lateral Leg Swings
• 30 Forward/Backward Swing
• 30 Lunges
Run Drill:
Every 5 minutes:
• 10 high knees
• 10 butt kicks
• 10 high pulls
Mobility Exercise:
• Hip Extension (Lunge) + Heel Pull
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
• Deep lunge + hamstring drive (10 each leg).
Strength:
3 Sets
• 1:00 Plank Hold
• 1:00 Squat Hold
Notes:
• OK to do plank from knees as well. Be sure to squeeze your butt though!
• OK to do squat hold with some assistance (holding onto chair/table/etc) or break up the minute into attainable time domains (example: 3×0:20 hold).
Mobility Exercise:
Foam roll TFL
• 2 min per side
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Wall adductor stretch (Inappropriate stretch)
• 3-4 minutes
Bonus Strength:
3 Sets
5 Man Makers
• Increase weight each set. If you cannot increase weight, increase speed!
