October 17, 2016 Workout
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- Easy warm up laps as desired on your own
- 6:00 PM: Start with group dynamic warm up
- 10 x 10 10 exercises, 10 laps
- Dynamic cool down & Body Inventory
Question & Answer available after if desired
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1-2 min exercise set, immediately into 400 at 10K Race Pace (adjust as needed); 90 sec rest / next exercise demo; repeat x 10.
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Exercise Progression Themes
(1) Quick Light Feet
(2) Rotating Around a Stable Spine
(3) Driving Forward from Hip & Knee
Exercise Sequence:
- Quick Light Feet
- Plank alternating leg hops
- Quick toe taps on steps
- Single Leg hop onto Box / Bleachers
- Rotating Around a Stable Spine
- Windshield wipers
- V sit with rotations
- Runner’s Crunch
- Driving Forward from Hip & Knee
- Lateral hop & toe touch
- Lunge, forward bend, hover & high stand
- Jumping Lunge
- Putting It Together
- Side Plank with top leg running
Exercise Videos:
Plank alternating leg hops
Quick toe taps on steps
Single Leg hop onto Box / Bleachers
Windshield wipers
V sit c rotations
Lateral hop & toe touch
Lunge, forward bend, hover & high stand
Jumping Lunge
Side Plank with top leg running