Run
Warmup:
• 30 Lateral Leg Swings
• 30 Forward/Backward Swing
• 30 Lunges
Run Drill:
Every 5 minutes:
• 10 high knees
• 10 butt kicks
• 10 high pulls
Workout (not in video):
2 Rounds
600m, rest 2 min
500m, rest 2 min
400m, rest 2 min
300m, rest 2 min
200m, rest 5 min
• Goal of today is not to work hard. It’s to remind your legs how to move smoothly and spring-like. That is why there is so much rest. The emphasis today is mechanics, not aerobic stress. If you feel like you need to adjust either the pace or the rest in order to do this, go for it and let me know.
Mobility Exercise:
• Hip Extension (Lunge) + Heel Pull
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
• Deep lunge + hamstring drive (10 each leg).
Strength:
3 Sets
• 1:00 Plank Hold
• 1:00 Squat Hold
Notes:
• OK to do plank from knees as well. Be sure to squeeze your butt though!
• OK to do squat hold with some assistance (holding onto chair/table/etc) or break up the minute into attainable time domains (example: 3×0:20 hold).
Mobility Exercise:
Foam roll TFL
• 2 min per side
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Wall adductor stretch (Inappropriate stretch)
• 3-4 minutes
Bonus Strength:
3 Sets
5 Man Makers
• Increase weight each set. If you cannot increase weight, increase speed!
