Sorry for the lateness of this workout post: WEDNESDAY WARM-UP: Dynamic warm-up 5 minutes, Light stretch 5 minutes WORKOUT: Start with 2 mile run. 1. 150 Standing Outer High Knee Raises (NOT RUNNING, just a mid speed pace lift knee as high as you can and you will feel it in your hip flexors 2. ABC SQUAT LADDER (Position A: knees slightly bent, Position B: half way down through your squat, Position C: squatted all the way down 10 REPS FROM A TO B (Upper half of squat) 10 REPS FROM B TO C (Bottom half of squat) 10 REPS FROM A TO C (Full squat) Repeat with: 9, 8, 7, 6, 5, 4, 3, 2, 1 3. Lying Hip Raise (Alternating Legs): push hips all the way up to where just shoulders and feet are on ground and body is in a straight line from knees to shoulders. You will then kick one leg in and out while the other leg holds hips high and straight 25 times then the other. 4 sets of 25 each leg 4. 300 calf raises (100 each angle: out, straight, and in) COOL-DOWN at least 5 minutes of light stretching
Posted on: Wed, 29 Jan 2014 19:04:31 +0000
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