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W1D1

Author Cody Wright
Cody Wright

WEEK 1: Day 1

WORKOUT: Run/Walk Progression

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WARM UP: Endurance

  • Torso Twist - 8 each side
  • Overhead Reach - 2 x 5-sec
  • Front Reach - 2 x 5-sec
  • Rear Reach - 2 x 5-sec
  • Standing Toe Touch - 2 x 5-sec
  • Standing Side Toe Touch - 2 x 5-sec each side
  • Knee to Chest - 2 x 5-sec  each leg
  • Quad Stretch - 2 x 5-sec each leg
  • Side Leg Swing - 10 each leg
  • Forward Leg Swing - 10 each leg
  • Single Calf Extension - 10 each leg
  • Toe Raise - 2 x 5-sec each leg

 

ENDURANCE: 10 Rounds

  • Run - 1-min
  • Walk - 1-min

 

COOL DOWN:

  • Sit & Reach - 3 x 10-sec
  • Wide Leg Sit & Reach - 3 x 10-sec
  • Cross Legged Bend & Reach - 3 x 10-sec
  • Quad Stretch - 3 x 10-sec

 

  • Foam Roll (Quad) - 1-5-min
  • Foam Roll (Hamstring) - 1-5-min
  • Foam Roll (Calves) - 1-5-min

 

Cody Wright
Cody Wright

Cody is Barbell Basecamp's founder lifelong hunting fanatic, Army Scout, and health nut. Cody has competed at the national level in powerlifting and has spent nearly a decade coaching D1 athletes for football and track at Oklahoma State University, training Boston Marathon Qualifiers, and preparing Swat and Special Forces Members. Cody also has his M.S. in Applied Exercise Physiology and the NSCA TSAC-F Certification.

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