Run

Warmup:

3 Rounds

15 Dorsiflexion Openers

10 Air Squats

5 Leg Swings

Run Workout:

Metronome Running

In today’s workout, I want you to use a metronome. But not just any metronome!

Your workout: Select a day where you will be running at a consistent, mellow-ish pace. Run with your beat set to 170-180 bpm.

Using a metronome is a wonderful tool for dialing in an appropriate cadence. And this is a vital step to making running form stronger and more compact. Typically we see folks with over-striding patterns, and adjusting cadence is a simple remedy to bring things into a more efficient and optimal place.

Mobility Exercise:

5 x Lunge Complex each leg

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

STRENGTH

Warmup:

10 Quarter Depth Squat Jumps

0:30 Hip Flexion Hold

10 Good Mornings

Strength:

4 Rounds

10 DB Hang Power Clean + Thruster

Rest 0:30

10 DB Step Ups (5 each leg)

Rest 0:30

Mobility Exercise:

Deep Lunge Play

• 2-3 minutes exploring. Flex and extend the knee.

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

Bonus Material

Bonus Mobility:

20 Reps of Hand Anchored Squat Hold + Hamstring Extension. Take your time!

Bonus Strength:

3 Sets

1:00 DB Single Leg Balance (each leg)

Rest as needed.

1:00 DB Front Squat Hold (if cannot complete 1:00 continuous, accumulate 1:00 in Front Squat hold)

Rest as needed.