Conqueror's Fitness
Marathon, Track & Field, Cross CountryA four week program that focuses on building a foundation for long distance running by emphasizing movement efficiency and enhancing cardiovascular output. Each week includes 2 strength sessions, 2 cardio sessions and 1 recovery session.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Forward Lunge to Thoracic Rotation
2 x 5
C
Toe Walks
2 x 15
D1
Low Pogo Jumps
3 x 30
D2
Front Skips
3 x 15
E1
Goblet Squat
3 x 8
E2
Farmers carry
3 x 30
F1
Push Ups
3 x 12
F2
1-Arm DB Row
3 x 10
G1
Split Squat
3 x 12
G2
Dead Hang
3 x 20
G3
Calf Raise
3 x 20
A
Foam Roll
1 x 5:00
B
Quad Stretch
2 x 10
C
Low Pogo Jumps
2 x 30
D1
Run
10 x 1:00
D2
Rest
10 x 2:00
A
Foam Roll
1 x 5:00
B1
Half Kneeling Book Opener
2 x 10
B2
Half Kneeling Weight Shift
2 x 8
B3
Seated Ankle Inversion and Eversion
2 x 10
B4
Hollow Hold
2 x 30
C1
Lateral Lunge
2 x 10
C2
Inchworm
2 x 5
D1
Depth Jump to Vertical Jump
3 x 6
D2
Goblet Hold w/ Farmers March
3 x 30
E1
Trap Bar Deadlifts
3 x 6
E2
DB Windmill
3 x 5
F1
Lat Pulldown
3 x 10
F2
DB Reverse Lunge
3 x 10
F3
DB Bench Press
3 x 10
A
Foam Roll
1 x 10:00
B
Childs Pose
1 x 1:00
C
Cobra Pose
1 x 1:00
D
Hamstring Rope Stretch
1 x 1:00
E
Lying Handcuffs
1 x 1:00
F
Prone Scorpion
1 x 1:00
G
Cat Cow
1 x 1:00
H1
Hip Bridges Variations
2 x 12
H2
Dead Bug
2 x 12
H3
Fire Hydrants
2 x 10
I
Calf Raise
3 x 15
A
Foam Roll
1 x 5:00
B
Quad Stretch
2 x 10
C
Low Pogo Jumps
2 x 30
D1
Run
3 x 10:00
D2
Rest
3 x 5:00
Anthony Akinrinmola
Anthony is a former collegiate athlete located in Miami FL who is looking to help others achieve their fitness goals.
