Run
***Sorry I’m a bit cut out of this video! The snow was coming so I had to be quick 🙂
Warmup:
Lower Leg Routine (20 steps each):
• Toe Walk
• Heel Walk
• Everted Walk
• Inverted Walk
• Duck Walk
• Pigeon Walk
• Single Leg Forward Hop
Run Drill:
4 Rounds
1:00 Running Jump Rope (in place)
1:00 Run
*this is not in video
Lactate Clearance Run
3 Rounds
0.25 Mile Hard (or 1:30 Hard)
0.75 EZ (or 5:00 EZ)
Rest 2:00
Goal: Get smoked during the 0.25 Hard section and spend the remaining 0.75 miles running as easy as necessary to actively recover during your run.
You will know if you are recovering if you can bring your heart rate and breathing rate down to something you may feel during an easy jog.
Note: If you cannot “recover”, adjust the workout. This could look more like 1:00 Hard and 4:00 EZ. Play around with it to make it appropriate to your capacity.
Mobility Exercise:
5:00 Walk
Then
20 Deep Lunge Knee Drives (each leg)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
5 Downward Dog to Cobra
1:00 Squat & Play
Strength:
For 20 minutes, complete sequence as many times as possible:
• 6 Renegade Rows
• 8 Push-Ups
• 10 Air Squats
Your score is however many completed rounds you get through in the 20 minutes. Be sure to pace this workout!
Mobility Exercise:
LAX Glutes
• 2:00 on each side for each exercise.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
TFL Massage
Bonus Strength:
3 Sets
20 Hip Flexion Lift Off’s/Taps
Rest 0:30
6 Single Arm DB Z Press (each)
Rest 0:30
3 Tempo Single-Arm DB Front Squats (3 second lower, 3 second pause)
Rest 2:00
• Use the 2:00 rest to add height on Taps and/or weight on DB or Barbell
