Run
Your Warm-up:
Ascending Ladder :
-
- 1 air squat
- 1 rep/side leg swings
- 2 reps air squats
- 2 reps/side leg swings
- 3 reps air squats
- 3 reps/side leg swings
- 4 reps air squats
- 4 reps/side leg swings
- 5 reps air squats
- 5 reps/side leg swings
Your Workout:
Fartlek Run with, you guessed it, the Stable Arm Drill!
This is a 60 minute run:
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- 10 min easy
- 10 min Hard (first 20 seconds stable arm drill)
- 2 min Easy
- 8 min Hard (first 20 secs stable arm drill)
- 2 min Easy
- 6 min Hard (first 20 secs stable arm drill)
- 2 min Easy
- 4 min Hard (first 20 secs stable arm drill)
- 2 min Easy
- 2 min Hard (first 20 secs stable arm drill)
- 2 min Easy
- 10 min easy
Your Mobility:
-
- 2 – 3 mins foam rolling the calves while circling the ankles
Note: Use your other leg to apply pressure for a deeper release
STRENGTH
Your Warmup:
-
- 10 squat circles (alternating direction)
- 10 table tops
Your Workout:
Descending Ladder:
-
- 10 push-ups
- 10 box jumps
- 10 air squats
- 8 push-ups
- 8 box jumps
- 8 air squats
- 6 push-ups
- 6 box jumps
- 6 air squats
- 4 push-ups
- 4 box jumps
- 4 air squats
- 2 push-ups
- 2 box jumps
- 2 air squats
Note: More experienced? Try performing this as 10, 9, 8…1.
Your Mobility:
-
- 2 – 3 mins/side knee flexion spacer in thunderbolt pose
Bonus Challenge
Bonus Mobility:
-
- 20 reps/side toe extension curls
- 20 reps/side ankle circles
Bonus Strength:
3 Sets
-
- 10 seated dumbbell press (Z Press)
- 10 dumbbell step-ups (5 each leg)
- 1 pike leg lift cycle (10 taps, 10 circles, 10secs lift and hold)
Note: Rest as needed between each set to ensure the quality of movement.
Attempt to increase load/challenge each set.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
