Phase Two Week Three
Alpha
Run Session
Pre-Run: 2 Rounds
-0:30 Rebound
-0:30 3rd world squat
-0:30 Articulating 3rd world squat
Work: Run 4.5 Miles
-Post Run-
Role feet 2:00 on golf ball
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-10 Hip Capsule CARs each side
Pail/Rail Hip Internal Rotation
Pail/Rail Hip External Rotation
*Between pails & rails perform 10 slow lateral box step ups on each leg.
Work:
150 Back Squats @BW
*Each Break:
Delta
Run Session
Pre-Run: 2 Rounds
-0:30 Rebound
-0:30 3rd world squat
-0:30 Articulating 3rd world squat
Work: Run 3.6 Miles
-Post Run-
Role feet 2:00 on golf ball
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-10 Hip Capsule CARs each side
Pail/Rail Hip Internal Rotation
Pail/Rail Hip External Rotation
*Between pails & rails perform 10 slow lateral box step ups on each leg.
Work:
150 Back Squats @BW
*Each Break:
Charli
Run Session
Pre-Run: 2 Rounds
-0:30 Rebound
-0:30 3rd world squat
-0:30 Articulating 3rd world squat
Work: Run 2.25 Miles
-Post Run-
Role feet 2:00 on golf ball
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-10 Hip Capsule CARs each side
Pail/Rail Hip Internal Rotation
Pail/Rail Hip External Rotation
*Between pails & rails perform 10 slow lateral box step ups on each leg.
Work:
150 Back Squats @BW
*Each Break: