Run

Warm Up

3 Rounds:

• • 5 air squats + 3-second hold at bottom
  • 10/side leg swings

Run Drill:

4 Rounds:

• • 30m stable arm drill + 70m jog out

Goal is to increase speed each round.

Mobility Exercise

Anterior Tibialis (shin) stretch on ground:

• • 2:00 per side + movement

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

Strength

Warm Up

• • 5/leg deep lunge hold into front knee extension hold
  • 10 plank walkouts

Workout

12-min EMOM (every minute on the minute)

• • 1st minute: 15 Air Squats with arms overhead
  • 2nd minute: 6-10 Pushups. Reverse hands if you got it!
  • 3rd minute: 0:30 hollow hold
  • Repeat above for 4 total rounds, or 12 minutes.

Mobility Exercise

• • 5 reps/leg: deep lunge to pigeon to deep lunge
  • 2-minute shoulder extension hold on ground

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

Bonus Challenge

Bonus Mobility:

• • Lumbar extension fulcrums on a foam roller

*Do this before squat therapy!

Bonus Strength:

3 Sets:

• • 10 squat therapy reps.

*Remember to get your feet closer to the wall with each set!