Friday, April 22, 2011


Warm Up: Jump Rope, Factorial Basics
500 jumps

Stretch: Shoulders, Chest, Back

Resistance: Posterior Chain, Core, Back
3 times:
8 dead lifts (2/3 to 3/4 bodyweight)
16 seated reverse flys (light weight)
16 supine hip lifts (feet elevated)
8 lat pulls (1/2 to 2/3 bodyweight)

Cardio: Treadmill Tabata
Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges

Cool Down:
Walk 2 minutes on the treadmill, then run 1 mile at an easy pace.

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

This is the last tough workout of the week.  Tomorrow will be considerably easier, and Sunday is a rest day!  Eat well, drink lots of water, and have fun!  Love you!

Get fit.

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