Run

Warmup:

20 Hamstring Flosses

10 Eccentric Focuses Calf Raises (3-5 second lower)

10 3-Way Lunges (each leg)

Run Explanation:

Time to switch up your pace and break out of the funk you may be in.

This week we are doing an alternation run (also called a fartlek…I just don’t enjoy that word).

If you’re stuck running one, consistent pace when you run and never let it rip, today is your day!

Run Workout:

Alternation Run

3 Sets

1 mile Hard

2 min easy jog recover.

0.25 mile Harder

4 min easy jog recover.

Mobility Exercise:

15 Hand Anchored Squat + Knee Extension

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

STRENGTH

Warmup:

2 sets

0:30 Knee Flexion Hold (Each)

0:30 Squat Hold

1:00 Plank Hold + Leg Lifts

Strength:

3 Sets

8-12 Seated DB Press

1:00 Hollow Hold + Bicycle

12 Cossack Squats (6 Each Direction)

Mobility Exercise:

Glute Massage

2-3 minutes each side

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

Bonus Work

Use this workout to spice up your week. This workout can be done any day and should not make you sore for running!

Bonus Mobility:

2-3 min Pigeon Hold + Heel Pull in last minute.

Bonus Strength:

3 Sets

5 DB Split Squats (5 second descent, 5 second ascent)

1:00 Elbow Plank with DB Passes

10 DB Hang Power Clean & Push Press