Run
Warmup:
3 Rounds
15 Knee Drives To Target
10 Air Squats
5 Leg Swings
Run Workout:
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.