Let’s take another stab at that progression run.
Your workout is simple:
A 20 minute run, upping the speed every 5 minutes.
Minutes 0-5: 5/10 perceived effort (how hard the speed feels to you on scale from 1-10)
Minutes 5-10: 6/10 perceived effort
Minutes 10-15: 7/10 perceived effort
Minutes 15-20: 8/10 perceived effort
*Optional* minutes 20-25: cool down @ 5/10 perceived effort
As always, remember to warm up and cool down appropriately. Feel free to pull from this week’s bonus section as a resource.
We’ll keep the theme of progression going through the strength workout.
You’ve got 3 movements, progressing from a static/non-plyometric version to a dynamic/plyometric one.
10 lunges (5/side) immediately into 10 jumping lunges (5/side)
10 air squats immediately into 10 jumping squats
30 seconds plank hold immediately into 30 seconds of push-ups
Rest 1-2 minutes.
Repeat for 3-5 rounds.
Use these two favorites as you see fit throughout the week. Remember to be patient and try them out more than once to see how you progress!
Spend some time down low in a “yogi squat”.
If you can’t find a lot of depth here (be it from lack of ankle mobility, tight hips or something else) feel free to hang onto a post for stability. From the squat, move side to side, pausing to extend one leg out at a time for some deep breaths in a static stretch.
Spend at least 3 minutes down here for max benefit.
Pair a lunge stretch (knee on or off the ground) with a spinal twist. Again, pause in that twist for some deep breaths and the goal of a “release” sensation through the hip flexors, spine and abdominals.
Spend at least 2 minutes on each side for max benefit.
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