Phase Two Week Two
Alpha
Run Session
Pre-Run: 4 Rounds
-0:30 Rebound
-10 Ankle CARs Each Side
-0:30 Alt. Kicks
Role out feet on golf ball 2:00 per foot.
Work: Hill Sprints
5 Sprints Up Hill
*Sprint Back Down
*Rest 2:1 Between
5 Sprints Up Hill
*Walk Back Down As Rest
-Post Run-
2 Rounds:
-75 Pull-Ups
-125 Push-Ups
-200 Air Squats
-300 Flutters
Run Session
Pre-Run: 4 Rounds
-0:30 Rebound
-10 Ankle CARs Each Side
-0:30 Alt. Kicks
Eversion & Inversion 3x10
Role out feet on golf ball 2:00 per foot.
Work: Run 4.5 Miles
-Post Run-
1 Round:
-75 Pull-Ups
-125 Push-Ups
-200 Air Squats
-300 Flutters
Delta
Run Session
Pre-Run: 4 Rounds
-0:30 Rebound
-10 Ankle CARs Each Side
-0:30 Alt. Kicks
Role out feet on golf ball 2:00 per foot.
Work: Hill Sprints
5 Sprints Up Hill
*Sprint Back Down
*Rest 2:1 Between
Run session
Pre-Run: 4 Rounds
-0:30 Rebound
-10 Ankle CARs Each Side
-0:30 Alt. Kicks
Eversion & Inversion 3x10
Role out feet on golf ball 2:00 per foot.
1 Round:
-50 Pull-Ups
-95 Push-Ups
-150 Air Squats
-200 Flutters
Work: Run 3.6 Miles
-Post Run-
-50 Pull-Ups
-95 Push-Ups
-150 Air Squats
-200 Flutters
Charli
Run Session
Pre-Run: 4 Rounds
-0:30 Rebound
-10 Ankle CARs Each Side
-0:30 Alt. Kicks
Eversion & Inversion 3x10
Role out feet on golf ball 2:00 per foot.
1 Round:
-35 Pull-Ups
-65 Push-Ups
-100 Air Squats
-150 Flutters
Work: Run 3.6 Miles
-Post Run-
-35 Pull-Ups
-65 Push-Ups
-100 Air Squats
-150 Flutters