Marathon Program

June 3rd Tuneup

June 3rd Tuneup

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!

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