Warm Up
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
Workout
Tuesdays are best completed on a track. In total this workout is 16 laps (4 miles). 100m = quarter lap, 400m = full lap. No rest between exercises or circuits.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
- 800m Jog (6-7 RPE)
- Circuit x 12
- 100m Sprint (8-9 RPE)
- 100m Skips (7-8 RPE)
- 100m Jog (7-8 RPE)
- 100m Walk (4-5 RPE)
- 800m Jog (6-7 RPE)
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Lunge x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
Workout
Tuesdays are best completed on a track. In total this workout is 16 laps (4 miles). 100m = quarter lap, 400m = full lap. No rest between exercises or circuits.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
- 800m Jog (6-7 RPE)
- Circuit x 12
- 100m Sprint (8-9 RPE)
- 100m Skips (7-8 RPE)
- 100m Jog (7-8 RPE)
- 100m Walk (4-5 RPE)
- 800m Jog (6-7 RPE)
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Lunge x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
Workout
Tuesdays are best completed on a track. In total this workout is 16 laps (4 miles). 100m = quarter lap, 400m = full lap. No rest between exercises or circuits.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
- 800m Jog (6-7 RPE)
- Circuit x 12
- 100m Sprint (8-9 RPE)
- 100m Skips (7-8 RPE)
- 100m Jog (7-8 RPE)
- 100m Walk (4-5 RPE)
- 800m Jog (6-7 RPE)
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Lunge x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
Workout
Tuesdays are best completed on a track. In total this workout is 16 laps (4 miles). 100m = quarter lap, 400m = full lap. No rest between exercises or circuits.
RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
- 800m Jog (6-7 RPE)
- Circuit x 12
- 100m Sprint (8-9 RPE)
- 100m Skips (7-8 RPE)
- 100m Jog (7-8 RPE)
- 100m Walk (4-5 RPE)
- 800m Jog (6-7 RPE)
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Lunge x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
