0:30 Hip Flexion Hold (Right Leg)
0:30 Hip Flexion Hold (Left Leg)
30 min max distance run
• Stop every 5 minutes and alternate between 10 air squats and 10 leg swings.
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.
3:00 Couch Stretch
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15 Windmills Each Arm
10 Shoulder Extension Slides
4 Sets, increasing in challenge as possible:
10 Seated DB Shoulder Press
10 DB Step-Ups
10 DB Deadlifts
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!
Anchored T-Spine Fulcrums (20-30 reps)
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)
Anchored DB Calf Massage (2-3 min each side)