March 15-16, 2016 Workout
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- dynamic warm up
- 10 minute jog warm up
- 8 cycles of the following, (6 for 4 milers):
- 2 minute drill / exercise
- Immediately followed by a 400 meter interval run, steady effort level. (Faster runners jog around jump pit until last runner completes interval)
- Repeat 8 (10 milers) or 6 (4 milers) times
- 5-10 min cool down walk or jog
- dynamic cool down
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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
Exercise Sequence:
- bridge 2 to 1 – 10 both legs, 10 sec rest, 10 each side alternating legs
- side plank lift & lower top leg: 10 touches each side
- supine opposite knee to elbow runner crunch, rotate shoulders & pelvis, don’t lift: 30
- running man: 10 each leg, 30 sec rest, 10 each leg
- Heisman lunge twist: 15 ea side alternating/li>
- forward bend stork stand : 15 each leg, take time for stable
- (end of laps for 4 milers: if desired, repeat exer 1&2 during lap 7, repeat exer 3&4 during lap 8)
- lateral step to step back lunge – reach to touch opposite hand to knee or toe: 15 each side
- side lunge to 1 leg stand: 12 each side
- dynamic cool down
Exercise Videos:
bridge 2 to 1
side plank lift & lower top leg
supine opposite knee to elbow runner crunch, rotate shoulders & pelvis
running man
Heisman lunge twist
forward bend stork stand
lateral hop to step back lunge – reach to touch opposite hand to toe
side lunge to 1 leg stand