Run
Warmup:
0:30 Hip Flexion Hold (Right Leg)
1:00 Jog
0:30 Hip Flexion Hold (Left Leg)
1:00 Jog
Run Workout:
30-60 min run
• Stop every 5-10 minutes and perform 5 air squats + 5 leg swings
•• If you are running between 45-60 minutes, stop every 10 minutes.
Mobility Exercise:
3:00 Couch Stretch (each side)
Notes:
• This is better done against a wall instead of a chair!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Explanation:
Warmup:
10 Deep Lunge with Spinal Rotation (5 each side)
Workout:
16 min EMOM
• 1st: 2 Man-Makers
• 2nd: 8 DB Burpee Deadlifts
• 3rd: 1:00 Weighted, Eyes Closed Single Foot Balance (left)
• 4th: 1:00 Weighted, Eyes Closed Single Foot Balance (right)
Mobility Exercise:
6 Lunge to Pigeon (each leg)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Explanation:
Bonus Mobility:
20 Squat Bows
Bonus Strength:
15-20 min Practice:
• 3-5 Push-up Hover (5 sec hold)
• 3 Single Arm Overhead Squats (each arm)
• 4 Shrimp Squats (each leg)
