March 7, 2016 Workout
[box size=”large”]
- dynamic warm up
- 2 lap jog warm up
- 12 cycles of the following:
- 2 minute drill / exercise
- Immediately followed by a 400 meter interval run, 10K to half marathon effort level. (Faster runners jog around jump pit until last runner completes interval)
Repeat 12 times
- 2-4 lap cool down jog
[/box]
Exercise Progression Themes
(1) “If you want to run, you have to do it on one”
(2) The deep hip muscles control the running form
(3) Finding the front running core diagonals
(4) Putting it together into running form
(5) Stable landing sets up stable form
Exercise Sequence:
- running bridge – touch foot then lift, 15 each side
- side plank c elbow to knee: 15 touches each side
- side plank c top leg running: 20 circles each side
- plank lifting leg: hold 2 counts, 12 each side
- diagonal crunch on back with legs straight up: 30
- running man hops: 15 each leg, 30 sec rest, 10 each leg
- forward bend stork stand : 15 each leg, take time for stable
- windshield wiper legs: 20 each side
- step back lunge, forward bend & hover to upright runners crunch: 12 each side
- lateral hop to step back lunge – reach to touch opposite hand to toe: 15 each side
- side lunge to 1 leg stand: 12 each side
- dynamic cool down
Exercise Videos:
running bridge
side plank c elbow to knee
side plank c top leg running
plank lifting leg
diagonal crunch on back with legs straight up
running man hops
forward bend stork stand
windshield wiper legs
step back lunge, forward bend & hover to upright runners crunch
lateral hop to step back lunge – reach to touch opposite hand to toe
side lunge to 1 leg stand