20241119 Conditioning - Running

Warm Up

- 2x200 meter run or 2x2:00 easy run (with :30 rest)

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: 10 Minute Warm Up Run - Last 4 Minutes Increase Intensity

2: 3x1000 Meters at 90% effort with 1:1 Walking rest

3: 5 Minute Cool Down Jog/Walk

Accessory Core Work

2 sets
Russian Twists 20
Leg Lifts (Pause at top) 15
Superman Holds (Pause 1 second) 10

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 1:00