Pogos (multiple variations)

For Completion

Hip CARs

For Completion

Hamstring Warmup

For Completion

Run

1 x 4

Pogos (multiple variations)

1:00, 1:00, 0:10

Trap Bar Deadlift

8, 6 @ 40, 60 %

Trap Bar Deadlift

3 x 5

Repeat Jumps

3 x 4

FFE Reverse Lunge

3 x 12

DB Push Press

3 x 5

Seated or Standing Calf Raise

2 x 12

Foam Roll Hammy Hold

2 x 0:30

Sissy Squat

2 x 4

Pilates Crunch

2 x 1:00

Hip Work #1

This section is all about exploring deep ROM within your hips. All in all this should take 4-8 minutes, how long dictated by how you're feeling for the day. Hip CARs 90/90 Shinbox and Variations that feel good Single Leg Airplane

Plyometrics for Calf/Achilles

Ideally done barefoot on turf area of gym making sure to have solid ground contact with your foot every step/move (if rough/hard surface wear shoes) Your break between each exercise or set if needed is walking back to the starting line, focus on form and quality over getting them done fast. 20yds, 2 sets of each - Lateral Shuffle both ways, Walking Lunge w/ Rotation or Reach, Russian Kicks, A/B/C Skip, 10yds or about 15-20 reps, 2 sets of each - Pogos, Single Leg Pogos, Split Stance Pogos. (no pogos in video, there's a video on Tues workout) Skips for Height x10e foot, Skips for Distance x10e foot. Ankle/Calf/Knee Dribbles. These are challenging so watch the video. No exact dosage but I like to do each variation in place for 10-30s then you move forward 10-20 meters. Repeat each variation up to 3 times.

Back Bend (wall)

2 x 6

Banded Thoracic Rotation

2 x 20

Side Plank Hip Dips

2 x 20

Skater To Side Lunge

3 x 10

Jefferson Curl

3 x 0:30

Calf/Achilles Overcoming ISO

2 x 0:20

Banded Hip Flexor

2 x 0:40

Calf/Achilles Maintenance

Should be done barefoot and with the understanding that slow is good. Maintain proper ground contact with your foot and do your best not to let your ankle roll in/out. Can be done in any order. -Battle Rope Walk 30s x3. Let your foot and ankle work in all the weird angles the rope presents. Play and have fun here, no right or wrong. -Crossover Stretch 2x15 reps/side. Engage glute at top to maximize stretch in calf. CAN SUB SLANT BOARD CALF STRETCH (2x30-60s/leg) -Bone Saw 1x60s/side

Foot/Plantar Mainenance

This is also done barefoot. You might find that these are hard to do properly and if so that means your feet are weaker/less coordinated. Regular practice will improve strength and control helping your feet become more stable and resilient. These can be done at the end of every workout or before your runs (they can be done after runs but to sake of simplicity I'd prefer before the run as opposed to after). -Short Foot 2x5-10 reps/foot (rep=5s hold) -Toe Yoga 2x10/foot

Pogos (multiple variations)

For Completion

Hip CARs

For Completion

Hamstring Warmup

For Completion

Run

1 x 4

MB Slam

2 x 10

Bear to Crab

2 x 10

BB RDL

12, 8 @ 40, 60 %

BB RDL

3 x 6

Lat Pulldown

3 x 8

Cable Hammy Curl

2 x 8

GHD Hip Extension (Glute Bias)

2 x 10

MB Lateral Jumps

3 x 6

Copenhagen

2 x 1:00

Hip Flexor (standing, cable)

2 x 20

Lower Body Mobility

Aim here is to be in each position for 2 minutes. If it's a single side that means 2 min/side. Elevated Pigeon Calf Stretch on Slant Board

Pogos (multiple variations)

For Completion

Hip CARs

For Completion

Hamstring Warmup

For Completion

Run

1 x 4