Run
Warmup:
3 Rounds: 5 Air Squats + 3 second hold in bottom. 10 Leg Swings (each leg).
Run Drill:
4 Rounds: 30m stable arm drill + 70m jog out. Goal is to increase speed each round.
Mobility Exercise:
Anterior Tibialis (Shin) stretch on ground 2:00 per side + movement.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
5 reps each leg of: deep lunge hold into front knee extension hold.
10 plank walk outs
Strength:
12 min EMOM
- 1st minute: 15 Air Squats with arms overhead
- 2nd minute: 6-10 Pushups. Reverse hands if you got it!
- 3rd minute: 0:30 hollow hold
- Repeat 4 times
Mobility Exercise:
5 Reps: Deep lunge to pigeon to deep lunge.
2:00 Shoulder extension holds on ground.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Lumbar extension fulcrums on foam roller.
*To be done before squat therapy.
Bonus Strength:
3 Sets
10 squat therapy reps.
*Remember, get your feet closer to the wall with each set!
