20241003 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

Tempo Run
1: 400 Meter Warm Up
2: 6x400m at Tempo Pace with 90 second rest between sets
3: 400 Meter Cool Down

Accessory Core Work

2 sets
1: Leg Lifts 20
1: Flutter Kicks 20
1: Bicycle Crunches 20

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