Introduction: Walkers/Runners

• Watch video to the right for information regarding what to expect and warm-up progressions
• Four warm-up progressions:
• 1. Foam Roll (Glutes, IT-band, Hip Flexor/Quads and Calves)- 8-10 minutes
• 2. Dynamic Movement (power walk to light skip, hip circles, lunge-twist)- :30 each
• 3. Core Activation (prone plank & hip ups)- :30 each
• 4. Pre-hab (supermans, clamshells & standing rotators)- :30 each

Intro Video

Foot/Shin Injury Prevention

• Perform this circuit to prevent against plantar fasciitis and shin splints
• Walk series (heel walks, toe walks, outside, inside) :15-:30 each
• Toe Curls across floor :15-:30
• Seated Pedal Pumpers :15-:30

Strength Circuit: Day 1

• 1a. Body Weight Squat (use box)- 3x12
• 1b. DB Split Stance Row- 3x12ea arm
• 2a. Split Squat-3x12ea
• 2b. Scarecrow Supermans-3x12
• 3a. V-Sit Hold- 3x:30
• 3b. DB Bicep Curls-3x12

Strength Circuit: Day 2

• 1a. Wall Deadlift-3x12
• 1b. Knee Pushups-3x12
• 2a. Step Ups-3x12ea leg
• 2b. DB Lateral Shoulder Raises-3x12
• 3a. Side Plank Hip Up-3x:30 ea side
• 3b. DB OH Tricep Extension-3x12

Strength Circuit: Day 1

• 1a. DB Squat- 3x12
• 1b. Double DB Bent Row- 3x12
• 2a. Reverse Lunge-3x12ea
• 2b. DB Rear Delt Raises-3x12
• 3a. V-Sit Twists- 3x:30
• 3b. DB Bicep Curls-3x12

Strength Circuit: Day 2

• 1a. DB Deadlift-3x12
• 1b. Pushups-3x12
• 2a. Step Ups-3x12ea leg
• 2b. DB Lateral Shoulder Raises-3x12
• 3a. Side Plank Leg Raises-3x:30 ea side
• 3b. DB OH Tricep Extension-3x12