Run-It-Out

Warm up with an easy 400 m Run/Row.

Then,

Leg Swings (laterally & front to back)

30 Piri Glute Bridges R

30 Piri Glute Bridges L

Toe Walks

Heel Walks


Option 1 > 3 Months

Complete 4 x 400 m Run/Row as fast as safely possible

Rest 2 Minutes between each run/row


Option 2 < 3 Months

Complete 4 x 400 m Run/Row as fast as safely possible

Rest 2 Minutes between each run/row


Option 3 < 1 Month

Complete 4 x 200 m Run/Row

Rest 2 Minutes between each run/row


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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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