WEEK 4 / DAY 5

cardio intervals

⏲ 35 min

Note: Running or some form of steady state cardio is recommended today but only if you can do so safely outdoors, or with a treadmill, stationary bike, or jump rope

mobility #1

↻ 1 Set
Rest as Needed

x10 Active Leg Raises Each Leg

x10 World's Greatest Lunge Stretch

Alternating

x10 Hamstring Scoops

Alternating

x20 Hurdle Steps

Alternating

x5 Half Kneeling Quad Stretch Each Side

GLUTES & CORE

↻ 1 Set
Rest as Needed

x20 Butterfly Glute Bridges

x15 Fire Hydrants Each Leg

To modify: perform with mini band above knees

x15 Bird Dogs Each Side

To modify: perform with mini band around midfoot

x5 4-Way Side Plank Each Side

1 rep = 1 Knee Drive, 1 Lateral Leg Lift, 1 Hip Lift, 1 Wrap Around

RUNNING TECHNIQUE

↻ 1 Set
Rest as Needed

x10 A-Skips Each Side

x10 C-Skips Each Side

x10 Power Skips Each Side

Running, Biking, Jump Rope, Air Rope, or Other Form of Cardio

⏲15:00
Rest as Needed

x5 Cardio Intervals

2:00 Minutes @ 4-5/10 Intensity (Conversational Pace)
1:00 Minutes @ 7-8/ Intensity (Just below "Max" Effort)

COOL DOWN

↻ 1 Set

x0:30 Elevated Pidgeon Stretch Each Leg

x0:30 Laying Hip Stretch Each Leg

x0:30 Hamstring Floss Each Leg