Run
Warmup:
Ascending Ladder of:
• Air Squats
• Leg Swings
Begin with 1 rep of each, then 2 reps, 3, 4, and 5.
Workout:
Run for 20 minutes (or in the first 20 minutes of your run) you will stop every 5 minutes and perform:
• 10 High Knees
• 10 Butt Kicks
• 10 Good Pulls
Then resume your run.
A Good Pull is an ideal location to pull your foot away from the ground. It is easiest to perform when running in place, where focus is on pulling the heel along the support leg (or directly under booty).
Mobility Exercise:
2-3 minutes
Foam roller calf + ankle circles
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Squat Circles (alternating direction)
10 Table Tops
Workout:
10-8-6-4-2
• Push-Ups
• Box Jumps
• Air Squats
Workout flow: Perform 10 of each, then 8 of each, and so on.
Notes: For those of you who are more experienced, you can perform this workout as 10, 9, 8…1.
Goal: As fast as possible!
Mobility Exercise:
2:00-3:00 Knee Flexion Spacer in Thunderbolt Pose (each side)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
20-30 reps:
• Toe Extension Curls
Bonus Strength:
3 Sets
• 10 Seated DB Press (Z Press)
• 10 DB Step Ups (5 each leg)
• 1 Pike Leg Lift Cycle (10 taps, 10 circles each, 0:10 left and hold)
Rest as needed between each to ensure quality of movement . Attempt to increase load/challenge each set.
