RUN
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.
STRENGTH
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.
The Workout:
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.
Bonus Challenge
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!
Part A:
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.
Part B:
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.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!