Inevitably Agile

somethings are just inevitable …

Running Program – day 31

Last night we did another strength session. There were 4 stations and my legs were jelly-like after the first one! It was great though – felt good to be back in the gym as opposed to on the road running, guess I like both of them :). I’m not going to remember ALL the exercises but I will try:

Warm up:

  • 1km fast warm up walk

Station 1:

  • find stairs, you need 3 floors up: run up and down 4 times
  • walking lunges forward (so 1 left, then 1 right etc) : 10 on each leg
  • calve raises, feet straight and facing forward, do not touch the bottom when you go down : 20
  • squats – feet hip distance apart (you need to look like you’re sitting down!) : 10
  • Squat pulses : 10
  • squats – feet hip distance apart (you need to look like you’re sitting down!) : 10
  • squat down and hold : 20 seconds
  • walking lunges forward (so 1 left, then 1 right etc) : 10 on each leg

Station 2:

  • calve raises, toes pointed out, heels touching, do not touch floor when you go down: 20
  • side stomach muscles, keep hips still reach from stomach, with hand to knee, do other side : 100
  • hold arms out, keep hips still, move from stomach to one side then the other : 30
  • grapple with friend, right foot forward : 2 minutes
  • grapple with friend, left foot forward : 2 minutes
  • calve raises, toes pointed in, do not touch floor when you go down: 20

Station 3:

  • 40m walk with high knees (thrust knees up!)
  • 40m walk, heels to bum
  • 10 push ups, against wall or arms on raised ledge
  • 20 tricep dips
  • tricep dip and hold for 20 seconds
  • 40m jog with high knees (thrust knees up!)
  • 40m jog, heels to bum

Station 4:

  • 30 sit-ups – keep shoulders off floor, so each sit-up is actually a pulse!
  • 10 push ups – boy ones, go all the way down
  • bridge 30 seconds: move forward and back on your toes, or alternate lifting legs up and down for more of a challenge.
  • do the bridge again 🙂 30 seconds
  • on your side, do a side bridge (feet on top of each other elbow on floor under shoulder, lift and hold) 30 seconds
  • do other side.

Finished!  Do a good stretch!

As you can see it wasn’t an easy session, and I am sure the stiffness will be setting in soon. It was recommended that we do 2 strength sessions a week so that our legs can get stronger.

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