TUESDAY TRAINING

I JUST WRAPPED A QUICK CROSS TRAINING SESSION THIS AM. I WARMED UP WITH FOUR PROGRESSION MILES OUTSIDE AND FINISHED WITH A SHORT STRENGTHENING CIRCUIT AND BAND WORK. I ALWAYS LIKE TO FINISH WITH BAND WORK BECAUSE STRENGTHENING THE HIPS IS ONE OF THE MOST IMPORTANT ASPECTS OF RUNNING. I TRY TO INCORPORATE HIP EXERCISES INTO MY WORKOUT AT LEAST 1-2 TIMES A WEEK. TODAY'S SESSION WENT A LITTLE LIKE THIS:

OUTSIDE // 4 MILES RUN

1- 8:27, 2: 8:15, 3. 8:15, 4. 7:37

(HEY, NEGATIVE SPLITS A.K.A ACTUAL PROGRESSION RUN)

 

INSIDE // CIRCUIT + BANDWORK

20 SQUATS

20 PLANK JACKS

20 HIP THRUSTERS

20 SPLIT LUNGES W/TWIST

20  PLANK THRUSTERS

20 BENCH JUMPS

10 INCHWORM PUSHUPS

***BONUS 10 MEDICINE BALL PUSHUPS

REPEAT X2

W/ RESISTANCE BAND AROUND ANKLES

20 LATERAL CRAB WALKS

20 FORWARD/BACKWARD SHUFFLE WALKS

REPEAT X3

 

REMEMBER TO STRETCH PRE AND POST WORKOUT - FOAM ROLL IF NEEDED - HYDRATE AND REFUEL.