Run

Warmup:

Grounded Ankle Circles

• 10 each direction

Run Drill:

Cadence Hill Running

6 Sets

1:00 uphill

Rest 0:30

Run downhill

*You must run with a metronome (or you can count in your head). Find a hill that allows for fluid running (nothing more than 5% grade). Set metronome to 90bpm and hold this cadence for both the uphill and downhill sections. As a reminder, the metronome is corresponding to only one legs movement!

Suggested app: Metrotimer

Purchase Metronome: Seiko Metronome

Mobility Exercise:

Deep Lunge + Hamstring Drive

• 10 each leg

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

STRENGTH

Warmup:

10 Hamstring Curls (each)

Strength:

3 sets

10-20 Deadlifts

10 Air Squats

10 Sit Ups

Mobility Exercise:

Childs Pose + Diaphragm Breathing

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

Bonus Challenge

Bonus Mobility:

10 Pigeon Turns (each)

Bonus Strength:

3 Sets

0:30 Weighted Side Lunge Hold (each)

3-5 Hollow Body Curls