W1D1

Author 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

 

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