DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

DISCOVERY & STRENGTH

Foam Roller Sit-ups & Squat

Foam Roller Sit-ups are performed slow, going for range of motion (ROM), NOT for speed and NOT for max reps. Slow as in 6-10 seconds per rep, or 6-10 reps in a minute. Believe me, you’ll still work your abs (Time Under Tension).

• 5 Squats @ 40%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 60%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 3 Squats @ 70%
  • 2-3min rest
• 3 Squats @ 80%
  • 2-3min rest
• 3+ Squats @ 90% (only attempt confident reps)

WORKOUT

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

---

For time: 50R/50L Walking Lunges

Rest 2 minutes

For Time: 800m Run

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

Rest

Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• etc.

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

• heart rate
• elevation change
• speed
• temperature
• weather (sunny, rain, snow, wind, etc.)
• terrain (pavement, grass, gravel, etc.)