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