Mobility & Warm-Up
DROM Series (4-6 reps each movement)
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 5 Broad Jumps
Hamstring and Shoulder Prehab
One-Two sets of:
Prone Swimmers x 30 seconds
Bird Dogs x 30 seconds per side
Hamstring Curls with furniture sliders x 10 reps
A.
Against a 3-minute running clock…
400 Meter Run or 500 Meter Row
Max Reps of Burpee Box Step-Ups
Rest 2 minutes and repeat for a total of six (6) sets.
35-54: 50/35 lbs to 20″
55+: 35/20 lbs to 20″
B.
Three sets of:
Banded Side Lying Leg Lifts x 20 reps per side
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow and controlled)
Rest 45 seconds
Athlete Notes:
We know that many of you will be with friends and family today so we have a fun workout that all can join in on! If you are traveling and don’t have access to the gym …. or want to lure family members into working out with you … then do max reps of burpees. This is a great workout to get a good sweat on before festivities begin!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace