MOVEWITHMCK
Functional FitnessFIRE FIFTY 7 WEEK GUIDE.
50 days to level up through a functional strength based workout program with an additional running program aimed at a 10km effort!!! LET'S LEVEL UP!
6x SESSION SPLIT:
- 3 FULL BODY LIFTS - focus on functional strength and progressive overload
- 3 WEEKLY RUNNING SESSIONS - easy run, speed run, long run
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
Conditioning
C
Dynamic Warm up
Then 20 meters of each, 10 reps(/side) space permitting. Keep heart rate up! 1. Bodyweight squat 2. Worlds Greatest Stretch 3. Cossack Squats 4. Straight leg high kicks 5. Hip openers 6. Alternating Quad Reach 7. Hamstring Sweeps 8. Arm Circles (Focus on full range)
D1
4-way lunge
2 x 10
D2
Squat with mIni band Abduction
2 x 10
D3
YTW
2 x 10
D4
Dead Bug
2 x 10
D5
Band Pull-Apart
2 x 12
D6
Scap Activations
2 x 8
E1
Back Squat
12, 10, 8, 8, 8
E2
Chin-Up
3 x 8
E3
Banded Leg Lower
3 x 10
F1
Stability Ball Hamstring Curl
3 x 10
F2
Push-Up
3 x 10
F3
Side Plank Leg Raise
3 x 10
G1
DB Bicep Curls to OH press
2 x 12
G2
Crab to Toe Reach
2 x 10
G3
Alternating Supermans
2 x 12
Prep
A
Run Prep - Hips, Ankles, Mob
5 MINUTE EASY JOG - 4/10 RPE 2x Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Run
B
Treadmill or Outdoor WU: After 5 min jog, and hip, ankle, and mobility work: RECOVERY RUN: 3km/1.9 MILE RUN - COMFORTABLE PACE 5-6/10 RPE - you should be able to talk or hold a light conversation. CD: 5 min EASY 4/10 RPE
C
Post Run Stretch
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
Conditioning
C
Dynamic Warm up
Then 20 meters of each, 10 reps(/side) space permitting. Keep heart rate up! 1. Bodyweight squat 2. Worlds Greatest Stretch 3. Cossack Squats 4. Straight leg high kicks 5. Hip openers 6. Alternating Quad Reach 7. Hamstring Sweeps 8. Arm Circles (Focus on full range)
D1
Glute Bridge MB Squeeze
2 x 10
D2
Banded RDL
2 x 10
D3
Prone Angels
2 x 10
D4
Dead Bug
2 x 10
D5
Push Up Position T Rotation
2 x 8
D6
Band Pull-Apart
2 x 12
E1
Barbell Bench Press
_ , _ , 10, 10, 10
E2
DB RDL
3 x 10
E3
Bear Crawl Forwards/Back
3 x 10
F1
TRX Row
3 x 10
F2
SL Box Squat
3 x 8
F3
Hanging Knee Raise
3 x 10
G1
DB Lateral Raise
2 x 12
G2
DB Front Raise
2 x 12
G3
Rear Delt Flyes
2 x 12
H
Handstand Basics
1 x 10:00
I
Speed/Agility
A
Run Prep - Hips, Ankles, Mob
2x Lunge to down dog x5/side Hamstring floss x10/side Leg Swings x10/side Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Conditioning
B
Speed Run 1 - Fartlek
5 min EZ warm up (4 RPE) 8x 1min on (8 difficulty (5km pace) 1min EZ (5 difficulty) (10km pace) 5 min cool down (3-4 RPE)
Conditioning
C
CORE BURNER 1
CORE BURNER 1 - 2- 3 ROUNDS!!! 30 mountain climbers 30 seconds forearm plank 30 seconds hip drop swivel plank 30 seconds side plank left 30 seconds side plank right 30 bicycle crunch SLOW 30 reverse crunch
D
Post Run Stretch
A
Foam Roll
1 x 5:00
B
Spin Bike
1 x 5:00
Conditioning
C
Dynamic Warm up
Then 20 meters of each, 10 reps(/side) space permitting. Keep heart rate up! 1. Bodyweight squat 2. Worlds Greatest Stretch 3. Cossack Squats 4. Straight leg high kicks 5. Hip openers 6. Alternating Quad Reach 7. Hamstring Sweeps 8. Arm Circles (Focus on full range)
D1
SL Plate Halo to RDL
2 x 8
D2
Lunge to Hamstring Floss
2 x 10
D3
Active 90/90 Hip Mobility
2 x 10
D4
Cat Camel
2 x 10
D5
PVC overhead pull aparts
2 x 10
D6
HK Banded T-Spine
2 x 8
E1
DB Split Squat
3 x 8
E2
SA DB Row
3 x 8
E3
Banded Rotations
3 x 8
F1
Glute Bridge with Dumbbell
3 x 10
F2
Standing DB OH Press
3 x 8
F3
DB Goblet Lateral Squat
3 x 10
G1
Stir the Pot
2 x 8
G2
Turkish Get Up
2 x 5
G3
Hollow Hold
2 x 0:20
H1
Air Squat
1 x 20
H2
Sit-up
1 x 10
H3
Lunges (Walking)
1 x 10
Prep
A
Run Prep - Hips, Ankles, Mob
5 MINUTE EASY JOG - 4/10 RPE 2x Squat Hold: :20-:30 seconds 1 sided Hip Opener: x10/side Wall Ankle Mobility Stretch: x5/side Foot Drop Step Mobility Stretch: x10 Ankle Resistance Band 4 ways: x4/side
Run
B
Treadmill or Outdoor WU: After 5 min jog, and hip, ankle, and mobility work: RECOVERY RUN: 4 km - COMFORTABLE PACE - SLOOOOOW N STEADY PACE! 5-6/10 RPE - you should be able to talk or hold a light conversation. CD: 5 min EASY 4/10 RPE
Mobility 1 - (Hockey) Hips
C
Yes! This says hockey hips - but this doesn't specifically apply to hockey players. This lower body mobility flow is amazing! I will link one video each long run day as a follow along - I encourage you to do it as mobility is crucial as you continue to increase volume week to week!
