Run
Warmup:
Lower Leg Routine
20 walking steps of:
• Toes
• Heels
• Everted
• Inverted
• Pigeon
• Duck
Run Drill:
20 min run
• Carry metronome for first 10 minutes
- I made a mistake in the video and told you to run with the metronome for the final 10 minutes.
Mobility Exercise:
Foam roller calf + ankle circles
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
Choice!
Suggestion:
• Shoulder circles
• Air Squats
• Leg Swings
• Push-Ups
• Deep Lunge Holds
Strength:
1st Set: 6 min Overhead Dumbbell Walk (light-ish load)
• Every time you have to bring your arms down (or rest) perform 6 Burpees
2nd Set: 6 min Dumbbell Walking Lunges (moderate load)
• Every time you rest (be honest when you do), perform 10 Sit-Ups
Mobility Exercise:
LAX Ball on Pecs
• 3 min per side
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
3:00 Couch/Death Stretch
Bonus Strength:
4 Sets
• 1:00 Pistols (or SL Box Squats) (Alternating), rest 0:30
• 1:00 Grasshopper, rest 0:30
