Run

Warmup:

2 Rounds:

5 Eccentric Focused Reverse Lunges (Each Leg)

10 Air Squats

80m Stride Outs (Building to moderate/safe speed)

Run Workout:

Chose a day where you are doing an easy, consistent run to do todays drill.

Drill:
• Halfway through your run (eg. 15 minutes into a 30 min run) perform 5×15 second stable arm drill.
• Try to space them out over the remainder of your run.

Notes:
• Resist the rotation but don’t lock up. The idea is for you to feel the demands of stabilizing your midline.
• Once you put your arms down, try to continue to be aware of your midline (that’s the point!)

Mobility Exercise:

2-3 min Broomstick Bash

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

STRENGTH

Warmup:

2 Rounds

1:00 Run

10 Air Squats

Workout:

15 min EMOM (Every minute on the minute)
• 12 Reverse Lunge Steps (add weight as needed)
• 8 Box Jumps
• 6 Burpees

Mobility Exercise:

2:00-3:00 Lunge to Pigeon Stretch

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

Bonus Challenge

Bonus Mobility:

20 Hand Anchored Squats + Hamstring Drive

Notes:
• Go as deep into the squat as you are comfortable.
• Remember to use your hands to pick your chest up tall!

Bonus Strength:

3 Sets
1:00 Booty Balance (challenge with limb extension)
Rest as needed.
1:00 DB Single Leg Balance (each leg)
Rest as needed.
1:00 DB Front Squat Hold (if cannot complete 1:00 continuous, accumulate 1:00 in Front Squat hold)
Rest as needed.