Run
Warmup:
0:30 Side Squats
0:30 Leg Swings (each leg)
0:30 Foot Rolls (each foot)
0:30 Squats
Workout:
Up & Down Endurance
Find a good, long hill.
30-45 min easy run, into…
0:30 run up
1:00 run up
1:30 run up
…3:00 run up
Notes:
• Your job, immediately following an easy 30-45 min run, is to perform hill repeats.
• Starting at 0:30, run smooth and consistent up the hill, then right back to where you started. There is no rest between up and down.
• To repeat, you will not rest at the bottom of the hill. You go right back up! Add 30 seconds of running uphill to the amount you ran previously.
Mobility Exercise:
Standing TFL Massage
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
5 Standing Hip Circles (move slowly and smoothly)
5 Forward Fold to Plank Walk-Out
Workout:
3 Sets
1:00 Marching Plank, Rest 1:00
1:00 Reverse Lunges, Rest 1:00
1:00 DB Push Press, Rest 1:00
*To increase challenge across the sets, add weight to the Reverse Lunges and adjust the weight of the Push Press.
Mobility Exercise:
1:00 Thoracic Reach Throughs
1:00 Cobra Presses
1:00 Scorpions
*Repeat as desired.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Straight Knee Calf Stretch
• Accumulate 2:00 on each Leg
Bonus Strength:
2-3 Sets
1:00 Single Leg Floor Touches (see how many different spots you can touch!)
1:00 Marching Deadbugs (keep low back flat on the ground!)
1:00 Weighted Side Squats (weight acts as a counterbalance)
