RUN

Warmup

• • • 30 seconds Side Squats
    • 30 seconds Leg Swings (each leg)
    • 30 seconds Foot Rolls (each foot)
    • 30 seconds Squats

Workout

Up and down endurance AKA Hill Repeats.

Find a good, long hill and start with a 30-45 min easy run, into…

• • 30 seconds run uphill
  • jog back to start
  • 1 minute run uphill
  • jog back to start
  • 90 seconds run uphill
  • jog back to start
  • 2 minutes run uphill
  • jog back to start
  • 150 seconds run uphill
  • jog back to start
  • 3 minutes run uphill
  • jog back to start

Notes:

• Your job, immediately following an easy 30-45 min run, is to perform hill repeats.

• Starting at 30 seconds, 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!

Mobility

• • Standing TFL Massage

STRENGTH

Warmup

• • 5 Standing Hip Circles (move slowly and smoothly)
  • 5 Forward Fold to Plank Walk-Out

Workout

3 Rounds:

• • 1 minute Marching Plank
  • Rest 1 minute
  • 1 minute Reverse Lunges
  • Rest 1 minute
  • 1 minute DB Push Press
  • Rest 1 minute

*To increase challenge across the sets, add weight to the Reverse Lunges and adjust the weight of the Push Press.

Mobility

• • 1 minute of Thoracic Reach Through
  • 1 minute of Cobra Presses
  • 1 minute of Scorpions

*Repeat as desired.

BONUS CHALLENGE

Bonus Mobility

• • Straight Knee Calf Stretch (Accumulate 2 minutes on each leg)

Bonus Strength

2-3 Rounds:

• • 1 minute Single Leg Floor Touches (30 seconds per side. See how many different spots you can touch!)
  • 1 minute Marching Deadbugs (keep low back flat on the ground!)
  • 1 minute Weighted Side Squats (weight acts as a counterbalance)
  • 1 minute Marching Deadbugs (keep low back flat on the ground!)
  • 1 minute Weighted Side Squats (weight acts as a counterbalance)

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