Run
Warmup:
Ascending Ladder of:
• Air Squats
• Leg Swings
Begin with 1 rep of each, then 2 reps, 3, 4, and 5.
Workout:
Fartlek With Form!
60 minute run
• 10 min easy
• 10 min Hard + 2 min Easy
• 8 min Hard + 2 min Easy
• 6 min Hard + 2 min Easy
• 4 min Hard + 2 min Easy
• 2 min Hard + 2 min Easy
• 10 min easy
***Begin each hard interval with 0:20 stable arm drill.
Mobility Exercise:
2-3 minutes
Foam roller calf + ankle circles
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Squat Circles (alternating direction)
10 Table Tops
Workout:
10-8-6-4-2
• Push-Ups
• Box Jumps
• Air Squats
Workout flow: Perform 10 of each, then 8 of each, and so on.
Notes: For those of you who are more experienced, you can perform this workout as 10, 9, 8…1.
Goal: As fast as possible!
Mobility Exercise:
2:00-3:00 Knee Flexion Spacer in Thunderbolt Pose (each side)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
20 reps:
• Toe Extension Curls
• Ankle Circles
Bonus Strength:
3 Sets
• 10 Seated DB Press (Z Press)
• 10 DB Step Ups (5 each leg)
• 1 Pike Leg Lift Cycle (10 taps, 10 circles, 0:10 lift and hold)
Rest as needed between each to ensure quality of movement . Attempt to increase load/challenge each set.
