Run

Warmup:

0:30 Hip Flexion Hold (Right Leg)

1:00 Jog

0:30 Hip Flexion Hold (Left Leg)

1:00 Jog

Run Workout:

30-60 min run

• Stop every 5-10 minutes and perform 5 air squats + 5 leg swings

•• If you are running between 45-60 minutes, stop every 10 minutes.

Mobility Exercise:

3:00 Couch Stretch (each side)

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

STRENGTH

Explanation:

Warmup:

10 Deep Lunge with Spinal Rotation (5 each side)

Workout:

16 min EMOM

• 1st: 2 Man-Makers

• 2nd: 8 DB Burpee Deadlifts

• 3rd: 1:00 Weighted, Eyes Closed Single Foot Balance (left)

• 4th: 1:00 Weighted, Eyes Closed Single Foot Balance (right)

Mobility Exercise:

6 Lunge to Pigeon (each leg)

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

Bonus Challenge

Explanation:

Bonus Mobility:

20 Squat Bows

Bonus Strength:

15-20 min Practice:

• 3-5 Push-up Hover (5 sec hold)

• 3 Single Arm Overhead Squats (each arm)

• 4 Shrimp Squats (each leg)