W1D5

WEEK 1: Day 5

WORKOUT: LOWER BODY

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WARM UP: Full Body 1

• Overhead Squat Bender - 10
• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 10
• Shoulder Rotations (Forward/Rear) - 10/way

BUY IN:

• Run - 1 Mile

WORKOUT:

• Deadlift - 3 x 5
• Front Squat - 3 x 8
• KB Swing - 3 x 12
• DB Step Up - 3 x 15 each side
• Banded Lateral Shuffle - 3 x 12 each side

BUY OUT:

• Run - 1 Mile

You can split the endurance run into a different workout over the weekend

ENDURANCE:

• 40-min - Easy Pace Run

COOL DOWN:

• 5-10 min - Foam Roll