Ambition Training and Nutrition
1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 8000
B1
Copenhagen Plank
2 x 3 @ 0:10
B2
Isometric Lunge Hold w/ Calf Raise
2 x 10
B3
Wall Sit w/ Calf Raise
2 x 10
B4
Foam Roll Calf
1 x 2:00
A
Run
1 x 1000
B1
Run
8 x 2000
B2
Run
1 x 500
Prep
A
Running Warm-Up
1k run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 8000
Prep
A
Strength Full Body Warm Up
3 rounds 1 min bike easy 30 secs thread the needle stretch each side 10 x reverse lunge each side 30 secs shoulder circles 10 hand release push ups
B1
Lateral Wall ISO Push
3 x 0:20
B2
Standing Barbell Calf Raise
3 x 15
C1
DB Step Up
4 x 12
C2
DB Staggered RDL
4 x 16
D1
Push-Up
4 x 12
D2
Pull-Up
4 x 8
Prep
A
Running Warm-Up
1k run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 8000
Prep
A
Running Warm-Up
1K run - 5 minutes 20 walking lunges with overhead reach 20 side to side rocking lunge 20 leg swings (fwd/back/lateral) 20 steps toe walking 20 steps heel walking 50ft skips forward and backward
B
Run
1 x 16000
A
Walk
1 x 4000
B1
Foam Roll
1 x 2:00
B2
Half Kneeling Adductor Rock
2 x 10
B3
Quad Stretch
2 x 0:30 @ 2
B4
Supine Hamstring Stretch
2 x 0:30 @ 2
