Run

Warmup:

3 Rounds

15 Knee Drives To Target

10 Air Squats

5 Leg Swings

Run Workout:

Metronome Running Lesson

In today’s workout, I want you to use a metronome.

My favorite app for this is here (https://appsto.re/us/9RM0y.i).

Your workout: Similar to last week, select a day where you will be running at a consistent, mellow-ish pace. Every 5 minutes, spend 1 minute running with your metronome set to 85-90 bpm.

Metronomes are wonderful tools for dialing in an appropriate cadence. And this is a vital step to making running form stronger and more compact. Typically we see folks with over-striding patterns, and adjusting cadence is a simple remedy to bring things into a more efficient and optimal place.

Mobility Exercise:

Lacrosse Ball (or any massage tool) on Feet

• As long as you want!

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

STRENGTH

Warmup:

5 Reverse No Hand Burpees

10 Press To Cobra

10 Single Leg Deadlifts (unweighted)

Strength:

5 Rounds

10 DB Hang Power Clean + Push Press

Rest 0:30

10 Seated Leg Raises

Rest 0:30

10 DB Step Ups (5 each leg)

Rest 0:30

Mobility Exercise:

Suprapatellar Pouch Massage

• 2-3 minutes exploring. Massage by flexing and extending knee with pressure on sensitive areas.

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

Bonus Challenge

Bonus Mobility:

20 Reps of Hand Anchored Squat Hold + Hamstring Extension. Take your time!

Bonus Strength:

3 Sets

1:00 Booty Balance (challenge with limb extension)

Rest as needed.

1:00 DB Single Leg Balance (each leg)

Rest as needed.

1:00 DB Front Squat Hold (if cannot complete 1:00 continuous, accumulate 1:00 in Front Squat hold)

Rest as needed.