September 4 & 5, 2018
[box]WARM UP [/box]
[dropcap]1[/dropcap] Dynamic warm up:
Lunge matrix, some long steps, open front of hips
[dropcap]2[/dropcap] Easy run warm up:
Run 0.5 – 1.5 mile easy
[box]WORKOUT FORMAT[/box]
[dropcap]1[/dropcap] Exercise set:
60-90 seconds
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[dropcap]2[/dropcap] Timed hill repeats
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[box]HILL REPEAT SET 1: 3 x 15 second repeats[/box]
[dropcap]1[/dropcap] Step back lunge, hover, high stand
Front leg glute emphasis
[dropcap]2[/dropcap] Step back lunge push quickly off back leg
Back leg spring emphasis
[dropcap]3[/dropcap] Side lunge to high stand
pushing up from hip emphasis
[box]HILL REPEAT SET 2: 3x 15 second repeats[/box]
[dropcap]1[/dropcap] Step back lunge, hover, high stand
Front leg glute emphasis
[dropcap]2[/dropcap] Step back lunge push quickly off back leg
Back leg spring emphasis
[dropcap]3[/dropcap] Side lunge to high stand
pushing up from hip emphasis
[box]HILL REPEAT SET 3: 3x 30 second repeats[/box]
[dropcap]1[/dropcap]Forward bend, dipping bird
Hip moving back creates the stability and control
[dropcap]2[/dropcap]Low hops, quick turnover of legs, light land
Quick legs turnover up and down the hill
[dropcap]3[/dropcap]Quick running man
Coordination of opposite arm & leg creates balance
[box]HILL REPEAT SET 4: 2 x 60 second repeats[/box]
[dropcap]1[/dropcap]Walking lunge with hover
Push forward, lengthen stride, soft landing
[dropcap]2[/dropcap]Lateral hops, switching feet
Power from hips, agility with feet
[box]COOL DOWN [/box]
Dynamic Cool Down: glutes, hamstring, quad and calf