⏱ 50 min
This workout is made up of the 3 circuits that each have 3 exercises. Each exercise improves one of three functions below to make you a better runner:
Exercise A: improve ankle mobility for better foot strikes
Exercise B: increase flexibility mid thigh to mid torso to lengthen stride
Exercise C: correct head positioning and spinal alignment for better arm swing mechanics
Dive Bombers
Prone Hitchhikers
Scorpion Over Kicks
ITB Kickout
S2S Reach
Saxon Tilt
Streamline RDL
T Arm Squat
Streamline Back Lunge With A Twist
If Scorpion Kicks are too hard, use the Rehab Scorpion Kick (02:50 of Bodyweight Rehab Front Lying) 30 seconds on each side.
If ITB Kicko...
3 Complexes with 3 Exercises Each
Complex 1 (starts 00:18)
Dive Bombers
Prone Hitchhikers
Scorpion Over Kicks
Complex 2 (16:34)
ITB Kickout
S2S Reach
Saxon Tilt
Complex 3 (32:52)
Streamline RDL
T Arm Squat
Streamline Back Lunge With A Twist
If you can't run, March-In-Place. Stand up tall; get...
