Day 2: Too Easy?

Too easy what's nextOur first ab day this month is 3 simple moves…and only 2 sets of 10 so I want to see EVERYONE getting it done today.

NO EXCUSES CREW!

If you get it done and it seemed too easy…do another set! 3 sets of 10? No problem! 😉

Day 2 exercises: 2 sets of 10

****Click here for how to videos****

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:30 2X)

Bonus: Scorpion – This video is a little long but PLEASE watch it. Great explanation of why this exercise is important and how to do it. This exercise is designed to increase power, speed, strength, flexibility, mobility and prevent injury. Great overall exercise for any athlete, but especially runners. Do 15 reps (both sides).

Daily Abs

Remember…if this is quick and easy for you…do another set of our Day 2 abs.

Or you can always throw in a few sets of our Daily Abs. This routine is a simple but effective core workout. Easy to run through a few sets pretty quickly.

Now…rest up, hydrate, eat well, STRETCH and get ready to go long this weekend!

Remember…you EARN your body. So get to work! 😉

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Day 1: Back On Track!

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Good morning Crew! Ready to get back on track?

Kicking off the month with leg day…. We all know why we need to do more with our legs then just run…what more is there to say???

Let’s GETTT ITTT!! 🙂

Day 1 exercises: 2 sets of 10

****Click here for how to videos****

  • Donkey Kicks + Fire Hydrants
  • Weighted Squats
  • Deadlifts
  • Plank – Your Choice (:30 2X)

Bonus: Weighted Hip Thrust – 

If you want to run faster, you’ve got to do more than just speedwork. We know the strength training is a critical. According to Jen Ator, fitness director of Women’s Health, “Lifting is a key component to building speed. The more power you can generate with each stride, the faster you can run. The stronger you are, the longer you can generate that power without fatiguing, meaning you’ll be able to maintain that pace.”

With that in mind…our bonus exercise today comes from Ator’s “Get Stronger To Run Faster” workout. We already do a lot of what she includes, but here’s one you may not have seen before. Great for the core, legs, glutes, and hips!

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

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Racery: Our virtual race through the Blue Ridge Parkway starts Friday 9/2 so there’s still plenty of time to jump in and join or start a new team. This is a FREE virtual race. All you have to do is run and log miles online for your team. Don’t worry if you’re not putting up high mileage, every runner counts! Here’s the link.

Oh one last thing…with long runs coming up fast…take a few minutes to go through our 7 Key Stretches for Runners after a good leg workout today. 🙂

Get to work Crew…LET”S DO THIS!

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