Sun Aug 13 "Musical Chairs"

Train

1) 15 Minute Lower Body Mobility

2) 12 Minute Alternating EMOM:

  • Banded Hip Run w/ Metronome

  • Reverse Lunge + Box Step-up

  • Russian KBS

3) Intervals:

4 Rounds of 3-2-1 Minute Running Intervals (fast) with 1.5 Minutes of light jogging in between

Stimulus

1) Focus on feet, calves, and shins

2) Banded Hip Run: use this drill to find your cadence and the lean from the hips

Reverse Lunge + Box Step-up: work through a greater range of motion of the stride here and warm up the muscles of the hips

Russian KBS: Focus on breathing and bracing while being explosive from the hips

3) Run at a 7-8/10 and jog at a recovery pace (or walk). Flow goes: 3 minutes of running fast, 1.5 minutes of light jog, 2 minutes of running, 1.5 minutes of jog, 1 minute of fast, 1.5 minutes of jog. 4 rounds

Jason TrinhComment