Run

Warmup:

2 Rounds

• 0:30 two-foot jump rope (or two-foot hops)

• 0:30 single leg (right) jump rope (or single leg hops)

• 0:30 single leg (left) jump rope (or single leg hops)

Run Drill:

4 Rounds

• 0:30 Jump Rope In Place

• 2:00 Easy Run (1:00 out, 1:00 back)

*Your job is to work on feeling the spring-like foot rebound while jump roping, and translate it to your run.

Mobility Exercise:

Posterior Tibialis pressure and rotate.

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

STRENGTH

Warmup:

10 Elbows Up Squats with 5 sec pause

Strength:

10 min AMRAP

• 5 Burpees

• 10 Step Ups

• 50 Single Unders (or 1:00)

*In 10 minutes, your job is to complete 5 burpees, then 10 step ups, then 50 single unders as many times as possible. To be clear, once you finish the single unders, go right back into the burpees.

Mobility Exercise:

Lacrosse Ball on Bottom of Feet (2-3 min per side)

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

Bonus Challenge

Bonus Mobility:

2-3 minutes in Hip Extension + Heel Pull.

Bonus Strength:

Practice from 90/90 Position

• 4 x 0:30 Back Hip Hover. 1 on Left, 1 on Right, 1 on Left, 1 on Right.

• 3 x Back Hip Rotate. 3 on Left, 3 on Right. Rest as needed between reps.

• 2 x 10 Front Knee Extension. 10 on Left, 10 on Right, 10 on Left, 10 on Right.

With all of these movements, you should be thinking “slowly and smoothly.” The more control and flow, the more benefit.