1.17 Friday | Gym

Spicing things up. Modify as needed so the intensity matches your level. If you’d prefer NOT to sprint on a treadmill or outside revert back to last weeks HIIT

Warm Up

CARDIO WARM UP

5 Minutes

Get nicely warmed up

WALL FACING LEG SWINGS

30 seconds Switch halfway

ALT. RUNNERS LUNGE

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

CNS Warm Up 1 — 1X

Note- This warm up is 34minutes. Preppring for the following blocks Sprints.

EQUIPMENT
TREADMILL

EXERCISES
3 Minute JOG
1 Minute WALKING

jog treadmill

3 Minutes

WALKING

1 Minute

SPRINT SETS 2 — 6-9X

Note- If you are new to sprints scale as needed. This can be done by jogging, reducing the number of rounds, or time. The goal is to work at a max effort for a short 25 seconds with a full 60 second recovery. Repeat 9 rounds of sprints. That is ALMOST 4 total minutes of sprints. This block will take you approximately 14 minutes

EQUIPMENT
TREADMLL

EXERCISES
25 seconds SPRINT
60 seconds Rest
Repeat 6-9 rounds

SPRINTING

25 seconds MAX effort

Work at max effort. Can do alternatives exercise like Bike sprints, rower sprints, incline walking at a quick speed

Recovery Set 3 — 1X

Note- Recovery walk to bring your heart rate down

EQUIPMENT
TREADMILL

EXERCISES
5 Minutes WALKING

WALKING

5 Minutes

Recovery walk

Core Circuit 4 — 3X

Note- Perform exercises back to back. Slow controlled reps, minimal rest. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps SUPPORTED HIP & LEG RAISES
16 reps WEIGHTED DEAD BUG
12 reps FOREARM HIP DIPS
Repeat 3 rounds with minimal rest

SUPPORTED HIP LIFT & LEG RAISES

16 reps

Hold onto a stable structure that can hold your weight as you lower your legs

WEIGHTED DEAD BUG

16 reps Light load

Modify by removing weight and bending legs

Cooldown

staniding quad stretch

30 seconds Alt legs

STAR STRETCH

30 seconds

HIP & ANKLE OPENER

30 seconds

FIGURE 4 LEG STRETCH

30 seconds each leg