SOFT TISSUE WORK AND MOBILITY

Foam Rolling

Feet, Ankles, Calves

  • Foot Smashing x 1 min/side
  • Calf Smashing x 1 min/side
  • Ankle CAR’s x 2 min

Lower Body

  • Runner’s Lunge Sequence (Extended Version)

MOVEMENT

Linear Hurdle Hops Progression

  • Single-Leg Hop Stance x 5/side
  • Single-Leg Hop-in-Place x 5/side
  • Single-Leg Hop w/ Stick x 5/side
  • Single-Leg Hop w/ Mini Bounce x 5/side
  • Single-Leg Hop Continuous x 5/side

CONDITIONING

EMOM for 30 Minutes

Round 1

*Must do 3 Tuck-Ups before…

  • Minute 1: Up-Downs x 1
  • Minute 2: Up-Downs x 2
  • Minute 3: Up-Downs x 3

**Continue this pattern until you cannot complete the reps in the minute

Round 2

*Must do 3 Pushups before…

  • Minute 1: Mountain Climbers x 2/side
  • Minute 2: Mountain Climbers x 4/side
  • Minute 3: Mountain Climbers x 6/side

**Continue this pattern until the workout is over

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