20241107 Conditioning - Running

Warm Up

- 3x200 meter run or 3x2:00 easy run (rest :30 seconds between intervals)

Dynamic Movement
2 sets
- Lateral Side Steps 10/10
- High Knees
- A- Skips
- Butt Kickers
- 100 meter run

2 sets
- Walking Inch Worms 10
- Walking Lunges 10/10
- Lateral Lunges 10/10
- 100 meter run

Conditioning Piece

1: Easy Run – 5 Miles At A Conversational Pace.

Accessory Core Work

2 sets
- 20 Russian Twists
- 20 Leg Lifts
- 20 Flutter Kicks
- :20 Second Flutter Kicks

Cool Down

2 sets
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Calf Stretch :30 seconds per side

2 set
- Groiner Stretch :30 seconds per side
- Deep Squat Hold :30 seconds
- Child’s Pose 1: