Run - 150 - Run - 150

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 50 Situps or Tap Down Crunches or Stability Ball Situps 50 Superman Back Extensions

1/2 Mile Run/Row 50 Situps 50 Superman Back Extensions


Option 3 <1 Month

400-800 m Run or Row 25 Situps or Tap Down Crunches or Stability Ball Situps 25 Superman Back Extensions 400-800m Run/Row 25 Situps 25 Superman Back Extensions


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



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