Day 20: Iron Strength

Never skip Monday 6-20Time to hit the reset button and do it all over again!

Run, Strength, Stretch, Repeat. And of course…

Never Skip Monday!

Time to build that Iron Strength! Let’s do this!

Day 20 exercises:

Monday-Morning-Workout-Routine

Bonus: #MondayMorningWorkout 

Our Monday Iron Strength Core Workout is pretty intense and a lot of us will still get in a run…but if you want to go the extra mile, throw in this #MondayMorningWorkout

Mini Morning Workout

#MiniMorningWorkout: Have to get out the door to work? Throw in this quick Mini Morning Workout to get your juices flowing and your heart pumping a little. You can do the rest later when you have time, but this mini workout will help start your day right!

Thigh Challenge: I finally remember the Thigh Challenge and it’s a rest day. 😉


Running Drill for Speed and Efficiency: Running drills can be done any day of the week. Before your workout to loosen you up, or after your workout to promote good form while your tired. Either way…remember to throw in some Grapevines this week.

Grapevines: Screen Shot 2016-03-14 at 6.17.10 AM

Why: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Speed Work: Last week we had choices…and I loved seeing you decide what kind of speed was right for you. Let’s do it again. What kind of speed work gets you excited?

  • Fartleks – “speed play”
  • Interval Sprints: 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run – Click here to learn more about Tempo Runs
  • Progression Run – Getting progressively faster towards the end of your run

No matter what you choose….get in the mindset of going a little faster than normal and remember your warm up and cool down. Then come home and stretch!

We are getting so close to the end of the month and I need ideas for July! This is your group…and I want you to LOVE what you’re doing. I want it to be relative to your needs. So tell me…what do you need to work on? What will keep you motivated next month?

Congratulations to Lisa Mattson Gibbs on completing her very first Marathon! Way to go Lisa! You trained hard and pushed through the heat and we are so proud of you!

Time to get moving and make a difference TODAY! Never skip Monday’s Crew! 🙂

Make a difference

 

 

 

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