Run

Let’s crush some hills, and squash our fear of them while we’re at it.

Your Workout:

Find a long “runnable” hill or set your treadmill to somewhere between a 5.0 and 8.0 incline. Before you start this, spend 10 minutes on a quality warm-up, including a light jog and dynamic drills of choice.

• 3-minute run up the hill @ 5/10 perceived effort
• Recover in a walk/jog back down (~2 minutes).
• 2-minute run up the hill @ 6/10 perceived effort
• Recover in a walk/jog back down (~2 minutes).
• 1-minute run up the hill @ 7/10 perceived effort
• Recover in a walk/jog back down (~2 minutes).

Repeat the above once or twice more.

Strength

Talk about a full body workout! 9 is the lucky number, this week.

Your Workout:

• 9 weighted squats: 3 regular, 3 tempo (3 seconds down, 1 up), 3 with a hold at the bottom
• 9 (per side) single-leg box jumps
• 9 tricep dips
• 9 (per side) leg raises in a side plank
• 9 (per side) alternating plank rows
• Repeat the above for 3-5 rounds, resting as needed.

Don’t forget to mobilize afterward or you’ll be extra sore!

Bonus

We’re building stability through the core, hips and ankles, using an unstable surface.

Your Mission:

• Create an unstable surface that’s not dangerously high off the ground. A folded up yoga mat or towel is perfect.
• Standing on the surface, accumulate 5 single leg toe touch + standing core twists on each leg.
• Do this a few times this week! You’ll get more comfortable with each rep.

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