Run - 150 - Run - 150

Warm up 5 Minutes:

Arm Circles

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Option 1 > 3 Months

1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions


Option 2 < 3 Months

1/2 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions

1/2 Mile Run/Row 75 Situps 75 Superman Back Extensions


Option 3 <1 Month

400-800 m Run or Row 35 Situps or Tap Down Crunches or Stability Ball Situps 35 Superman Back Extensions 400-800m Run/Row 35 Situps 35 Superman Back Extensions


Cool Down:

Child's Pose

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch


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