Resistance Band Postural Complex

Resistance Band Chest/Shoulder Stretches

5 Lunge Twists (R + L = 1)

Banded Bulgarian Side Steps (10 R + 10 L)

Workout to be completed in 3 parts and may be done in any order. Rest 2 minutes between each of the 5-minute sections and 3-4 minutes after the 1-mile run/row.

Please take breaks when needed ONLY after trying the modifications. Let's try all we can to keep moving for the full 5 minutes.

Complete 6-7 minutes of:*

20 Box Jumps Straight

20 Lateral Box Jumps/Side Step-ups (R+L=2)

20 Bicycle Crunches (R+L=2)

Complete 6-7 minutes of:

20 Bulgarian Side Steps R

20 Bulgarian Side Steps L

20 Glute Bridges

Complete a 1 Mile Run/Row for time*

*Less than 1 month:

Complete 1/2 mile (800m run/row)

Complete 2-3 minutes of 1/2 reps

Cool Down:

Calf Stretches

Low Back and Piriformis Stretch

QL Stretch

Scorpion Stretch

Post thoughts to comments

Saturday 7:00 am at the Bentonville Community Center The 4rth Annual Run for Jennifer. Check out their FB page for more information. We will still be open and doing a workout to honor everyone participating in the run and especially to honor the memory of Jennifer!

163 views2 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo