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Run Program: Workout #10

This program has been specifically designed to coincide with your run training plan, weekly workouts will progress throughout the weeks. The first few weeks are basic movements to build a foundation, as it will then progress to more multi-planar, advanced, single limb exercises. Progress as you are comfortable, providing feedback to your coach as needed or contacting Triplex Training with any questions specific to strength training (info@triplextraining.com). You may have a rest week, or down week that Coach Susan will explain in your schedule, you may have limited strength workouts that week.

 

Warmup: 5-15 min of light cardio to increase HR, as well as dynamic stretches to prepare yourself for ST session.

Workout: 8 exercises, complete 1:00 of each exercise with a  :30 Rest Interval. Follow the exercises in the order listed and go through 3 complete rounds.

Cooldown: Light stretching/foam roll…

Total Time: 50:00

#1

As many reps in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#2

As many punches in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#3

As many reps in one minute as possible. Increase speed as you improve, while maintaining quality form.

#4

As many reps in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#5

As many push-ups in one minute as possible. Increase speed as you improve, while maintaining quality form.

#6

Hold for one minute while maintaining quality form. Drop to your knees if you have to.

#7

As many squats in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#8

As many bridges in one minute as possible.  Increase speed as you improve, while maintaining quality form.

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TRIPLEX TRAINING, 9376 E. BAHIA DRIVE, SUITE D101 SCOTTSDALE, AZ, 85260
TRIPLEX TRAINING, 1825 W. CHANDLER BLVD, UNIT 7, CHANDLER, AZ, 85224
(480)744-5525 INFO@TRIPLEXTRAINING.COM