Run
Warmup:
0:30 Hip Flexion Hold (Right Leg)
1:00 Jog
0:30 Hip Flexion Hold (Left Leg)
1:00 Jog
Workout:
30 min max distance run
• Stop every 5 minutes and alternate between 10 air squats and 10 leg swings.
Notes:
This is practice for a routine that you should absolutely start to incorporate into your long runs. The quick stop to shake things out in the hips is VITAL for keeping you fresh and interested.
This can be done with just about anything. I am a big fan of stopping and doing air squats (of course), leg swings, arm circles, trunk twists, pushups, ankle roll-outs, etc.
When performing this on your long run, I like to do this in roughly 10% intervals. This means if I’m running 15 miles, I would stop every 1.5 miles and perform the reps.
Mobility Exercise:
3:00 Couch Stretch
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Deep Lunge with Spinal Rotation (5 each side)
Workout:
12 min EMOM
• 1st: 2 Man-Makers
• 2nd: 8 DB Burpee Deadlifts
• 3rd: 0:30 Max Single Unders (or double unders if ya got em!)
How It Works:
Minute 0-1: Perform 2 Man-Makers
Minute 1-2: Perform 8 DB Burpee Deadlifts
Minute 2-3: Perform 0:30 Max Single Unders
etc etc up to the 12 minute mark. You will do each exercise 4 times.
Rest any amount of time after completing task until the next minute comes around.
Equipment Needed:
Dumbbells
Jump Rope
Mobility Exercise:
6 Lunge to Pigeon (each leg)
2:00 Child’s Pose
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
20 Squat Bows
Bonus Strength:
15 min Practice:
• 2-3 Push-up Hover (0:10)
• 3 Single Arm Overhead Squats (each arm)
• 4 Shrimp Squats (each leg)
