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 Deep Lunge with Spinal Rotation (5 each side)
Workout:
12 min EMOM
• 1st: 2 Man-Makers
• 2nd: 8 DB Burpee Deadlifts
• 3rd: 0:30 Max Single Unders (or double unders if ya got em!)
How It Works:
Minute 0-1: Perform 2 Man-Makers
Minute 1-2: Perform 8 DB Burpee Deadlifts
Minute 2-3: Perform 0:30 Max Single Unders
etc etc up to the 12 minute mark. You will do each exercise 4 times.
Rest any amount of time after completing task until the next minute comes around.
Equipment Needed:
Dumbbells
Jump Rope
Mobility Exercise:
6 Lunge to Pigeon (each leg)
2:00 Child’s Pose
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
10 Weighted Cossack Squat (5 Each Side)
Bonus Strength:
3 Sets
10 Renegade Rows
Rest 0:30
6 Pistols (alternating)
Rest 0:30
3 Plank Circuits
Rest 2:00
Notes: If you cannot perform Pistols, use Shrimp Squats or Single Leg Box Squats
