April 26

April 26

Run

Aerobic Threshold Pace

3/3 Count Nasal Breathing

10-12k

4 x 1:00 w. 1:00 resting recovery

Warm Down

3 Point Heel Raise

10 Split Squat e/l

10 Good Morning

10 Cat/Cow

10 Push up

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

20 Sit up

1:00 Supine Plank

1:00 Figure 4 Pose

April 25

April 25

Run

Timed Intervals

Warm up : 100 heel pull, three point lunge matrix, hip circle drills, 2 miles E pace + form drills

1 x ( 6:00, 3:00, 1:00, 3:00, 6:00 ) all w. 1:00 walking recovery

1 x 10:00

Warm Down

2 miles E pace w. 3/3 count nasal breathing

3 Point Heel Raise

10 Split Squat e/l

10 Good Morning

10 Cat/Cow

10 Push up

10 Single Leg Glute Bridge

1:00 Glute Bridge Hold

20 Sit up

1:00 Supine Plank

1:00 Figure 4 Pose

April 24

April 24

Strength

Squat

5 - 3 - 2 - 2 @ 65, 75, 85%

Accessory

Reverse Lunge to Step up 3 x 10 e/l

Reverse Hyper 3 x 10

Calisthenics

6 Rounds

2 HSPU

4 Ring Dip

6 Pistol Box Squat

rest 3:00

5 Rounds

5 Pull up

10 Push up

15 Air Squat

Conditioning

10 KB Swing OTM for 8:00

April 23

April 23

Run

Aerobic Threshold Pace

3/3 Count Nasal Breathing

10-12k

5 x 100m w. 100m walking recovery

Warm Down

:30 at each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Push up

Boat Pose

Sit up

Glute Bridge Hold

Glute Bridge

Hollow Hold

Hollow Rock

Squat Hold

Squat

3 Point Lunge Matrix

Figure 4 Balance

April 21

Run

Aerobic Threshold Pace

10-12 w. 3/3 count nasal breathing

Warm Down

:30 @ each station

Prone Plank

Lateral Plank

Supine Plank

Lateral Plank

Boat Pose

Hollow Hold

Glute Bridge

Squat Hold

Max Air Squat

Max Push up

Max Sit up

Foundation Training

8 Point Plank Tabata