Three workouts for the week 4/19-4/23

Updated: Apr 18, 2021

This is going to be a running/jogging week.


Day 1:

Warm up:

calf stretches 3 x 20 sec

Foam roll calf muscles

high kicks forward and lateral x 20 x 3

Air squats x 10

perform 3 times


Then

walk 200m

Jog 200 m

x 4

walk 200

Jog 400

x 2

Find a challenging pace for 200m

Easy pace 200 m


Strength

Turkish get ups x 10 (5 per side)

Pushups x 20

Air squats x 30

repeat x 4 rounds



DAY 2:

Shoulder injury prevention mobility here

Followed by:


200 m walk

200 m jog

x 2

400 m jog

200m walk

x 2

Sprints:

100 m sprint

100 m easy pace jog

rest 1 minute

repeat x 4


DAY 3

Warm up:


Palloff Press

Seated Z press

Rear Delt flys

x 3

Then:

Right Plank 30 sec

left Plank 30 sec

Russian twists x 20

x 3

then:

Jog easy 800 rest 1/2 the amount of time it took you to run. then do it again.


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