HAPPY NEW YEAR!!!!!
Run
Warmup:
1 Reps to 5 Reps:
• Air Squats
• Leg Swings
Run Workout:
Posture Checklist
5 Rounds
100m focusing on specific body part positioning. Rest and repeat as needed.
Notes:
Round 1: Head + Neck
Round 2: Shoulders + Arm Swing
Round 3: Ribs + Abs
Round 4: Hips
Round 5: Feet
Then…800m trying to tie it all together.
Then do you scheduled run workout for the day!
Mobility Exercise:
2-3 min Bone Saw after workout.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
1:00 Reverse Arm Circles (each arm)
1:00 Deep Lunge Hip Circles (each leg)
Strength:
3 Sets
10 DB Sprawls
Rest 0:30
12 Seated Single Arm DB Press (6 each arm, rest overhead)
Rest 0:30
20 Grasshoppers (10 each leg)
Rest 0:30
15 DB Front Squats
Rest 2:30
Notes:
• Use whatever DB weight challenges you for the desired movement. If possible, increase weight for each set!
Mobility Exercise:
2-3 min Hip Extension + Heel Pull (each leg, before or after workout)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Mermaid Progression
• Pigeon
• Pigeon + Heel Pull
• Mermaid Pose
Bonus Strength:
3 Sets, For Quality:
10m Plank Walk
1:00 Seated Leg Raises
