RUN

Your Warm-up:

Ascending Ladder :

• • 1 air squat
  • 1 rep per side leg swings
  • 2 reps air squats
  • 2 reps per side leg swings
  • 3 reps air squats
  • 3 reps per side leg swings
  • 4 reps air squats
  • 4 reps per side leg swings
  • 5 reps air squats
  • 5 reps per side leg swings

Your Workout:

Fartlek Run with, you guessed it, the Stable Arm Drill!

This is a 60 minute run:

• • Start with 10 minutes at an easy pace
  • 10 min Hard (first 20 seconds stable arm drill)
  • 2 min Easy
  • 8 min Hard (first 20 secs stable arm drill)
  • 2 min Easy
  • 6 min Hard (first 20 secs stable arm drill)
  • 2 min Easy
  • 4 min Hard (first 20 secs stable arm drill)
  • 2 min Easy
  • 2 min Hard (first 20 secs stable arm drill)
  • 2 min Easy
  • 10 minutes at an easy pace for a cool down

Your Mobility:

• • 2 – 3 mins foam rolling the calves while circling the ankles

Note: Use your other leg to apply pressure for a deeper release

STRENGTH

Your Warmup:

• • 10 squat circles (alternating direction)
  • 10 table tops

Your Workout:

Descending Ladder:

• • 10 push-ups
  • 10 box jumps
  • 10 air squats
  • 8 push-ups
  • 8 box jumps
  • 8 air squats
  • 6 push-ups
  • 6 box jumps
  • 6 air squats
  • 4 push-ups
  • 4 box jumps
  • 4 air squats
  • 2 push-ups
  • 2 box jumps
  • 2 air squats

Note: More experienced? Try performing this as 10, 9, 8…1.

Your Mobility:

• • 2 – 3 mins/side knee flexion spacer in thunderbolt pose

BONUS CHALLENGE

Bonus Mobility:

• • 20 reps/side toe extension curls
  • 20 reps/side ankle circles

Bonus Strength:

3 Sets

• • 10 seated dumbbell press (Z Press)
  • 10 dumbbell step-ups (5 each leg)
  • 1 pike leg lift cycle (10 taps, 10 circles, 10secs lift and hold)

Note: Rest as needed between each set to ensure the quality of movement.

Attempt to increase load/challenge each set.

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