9.17 Wednesday | Gym

 

We are spicing things up. Today we’ve got sprints on deck. Don’t skip out on the warm up stretches or sprint prep. Modify as needed so the intensity matches your level.

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

Feeling a deep stretch in your hips

STAR STRETCH

30 seconds

Exhale as you reach opposite hand to foot, return to standing and repeat.

 

CNS Warm Up 1 — 1X

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

EQUIPMENT
TREADMILL

EXERCISES
2 Minute JOG
1 Minute WALKING

jog treadmill

2 Minute

Keeping a steady pace, not a run here.

WALKING

1 Minute

Recovery walk

 

SPRINT SETS 2 — 6X

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 30 seconds with a full 60 second recovery. Repeat 6 rounds of sprints.

EQUIPMENT
TREADMLL

EXERCISES
30 seconds SPRINT
60 seconds Rest
Repeat 6 rounds

SPRINTING

30 seconds MAX effort

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

 

Core Block 1 — 3X

Note- Perform one movement with 30 seconds of rest.

EQUIPMENT
BAR

EXERCISES
5 reps HANGING LEG RAISE
30 seconds Rest

HANGING LEG RAISE

5 Slow reps

Modify by drawing one leg in at a time.

 

Core Block 2— 3X

Note- Perform movements one after another. Rest 30 seconds between rounds.

EQUIPMENT
MAT

EXERCISES
12 reps TUCK IN
20 reps HOLLOW HOLD FLUTTER KICKS
12 reps HIP LIFTS
30 seconds Rest. Repeat

TUCK IN

12 reps

Inhale and lengthen, exhale as you draw knees to chest

Hollow hold Flutter kicks

20 reps

Count each flutter, tight controlled reps. Raise feet higher to modify

hIP LIFTS

12 slow reps

The challenge is in the lower, go slow

 

Cooldown

DOWN DOG STRETCH

30 seconds

Peddle out your heels before pressing your chest into your thighs on the exhale

PIGEON

30 seconds each leg

Square off that front foot keeping your hips square to the mat as you hinge forward

cat cow

30 seconds

Inhale as you round up, exhale as you press your belly down

FIGURE 4 LEG STRETCH

30 seconds alt legs

Pulling into the leg to deepen the stretch

 
 
Cardio, Sprints, CoreAngela Fales