To be done after training run to build extra strength.
Preform each exercise or pose for 30 seconds, taking no more than 10 seconds in between.
1) Push-ups | Arms, Chest, Shoulders, Core
Lie on your stomach with your hands beneath you, slightly wider than shoulder width. Set your feet about hip width apart, with the weight on your toes (curled under your feet). Push up with your arms, keeping your body as straight as possible. You’ve reached the top of the push-up once your arms are completely extended.
2) Boat | Hip Flexors, Core
Sit on the floor with your knees bent, and feet on the floor. Slowly lean back with your hips, lifting your legs off the ground. Begin to extend your legs out, creating a V shape with your upper body at one side and your legs the other. Extend your arms straight out in front of you. To make things more difficult, slowly raise and lower your upper body and legs, widening the V. Make sure there’s no arching in your back by lifting the sternum up and drawing your shoulders back.
3) Bridge | Glutes, Hamstrings, Lower Back
Lie on your back with your knees bent and firmly on the ground. Lift at the waist so your body forms a straight line from the knees to the shoulders, and place the weight on your feet and shoulders. Straighten one leg for 10 seconds before switching to the other. Make sure there is no weight on your neck.
4) Plank | Arms, Shoulders, Chest, Lower Back, Abs, Quads
Flip back over to your stomach, with your toes underneath your feet. Lift your body onto your forearms, while maintaining a straight line from your head to your heels.
5) Plank Twist | Lateral Core
Come up to a raised plank, or top of a push-up. Lift one leg and bring your knee to the inside of the opposite elbow. Hold for 10 seconds before switching to the other leg.
6) Locust/Bow – Back, Shoulders, Glutes
Lying flat on your stomach, lift your straightened legs and chest off the ground, creating a bow shape. Extend your straightened arms out behind you to deepen the bend.
7) Single-leg Squats (Pistol Squats) | Stabilizers, Quads, Ankles
Stand on one foot, extend the oppose leg out in front of you. Begin lowering into a squat with the standing leg, while maintaining a straight back. Keep your arms extended out in front of your body.
8) Wall Sits | Glutes, Hamstrings, Calves, Quads
Stand with your back against a wall and feet hip distance a part. Move them roughly 2 feet in front of you and squat until your knees are at a 90 degree angle. Your arms should be extended straight out in front of your body.
9) Single-foot Lateral Line Hop | Stabilizers, Ankles, Knees
Standing on one foot, hop back and forth over the line in a lateral direction. Each rep should include 10-20 hops. After completing one side, repeat on the other. Keep in mind that you should be landing on the ball of your foot. To make things more difficult, increase hop speed.