Run

Warmup:

0:30 Hip Flexion Hold (Right Leg)

1:00 Jog

0:30 Hip Flexion Hold (Left Leg)

1:00 Jog

Workout:

30 min max distance run

• Stop every 5 minutes and alternate between 10 air squats and 10 leg swings.

Notes:

This is practice for a routine that you should absolutely start to incorporate into your long runs. The quick stop to shake things out in the hips is VITAL for keeping you fresh and interested.

This can be done with just about anything. I am a big fan of stopping and doing air squats (of course), leg swings, arm circles, trunk twists, pushups, ankle roll-outs, etc.

When performing this on your long run, I like to do this in roughly 10% intervals. This means if I’m running 15 miles, I would stop every 1.5 miles and perform the reps.

Mobility Exercise:

3:00 Couch Stretch

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

Strength

Warmup:

5 Burpees

15 Windmills Each Arm

10 Shoulder Extension Slides

Workout:

4 Sets, increasing in challenge as possible:

10 Seated DB Shoulder Press

10 DB Step-Ups

10 DB Deadlifts

Notes:

Form is first!

Increase weight on the Press if you are keeping good posture and reaching full extension overhead.

Increase weight on the Step-Up if you are keeping your knee stable and right over your ankle.

Increase weight on the Deadlift if your back is straight throughout!

Mobility Exercise:

Anchored T-Spine Fulcrums (20-30 reps)

Bonus

Workout:

3 Sets, moving as perfectly as possible:

1:00 Single Arm Renegade Row (0:30 L, 0:30 R)

1:00 Front Weighted Wide Squats

1:00 Single Leg Glute Bridge (0:30 L, 0:30 R)

Mobility Exercise:

Anchored DB Calf Massage (2-3 min each side)