Workout of the Week: April 26, 2018

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Run Squat Ladder

Before the workout, perform 4 sets of 20 Pulls in Place per leg:

  • Focus on good body position: neutral pelvis, ribcage pulled down, shoulder blades pulled down, arms in, hands relaxed, neutral head, soft knees and relaxed ankles
  • Make sure your supporting leg is not locked out, knee should be soft
  • Keep core engaged and hips pointed forward
  • Initiate the PULL with your hamstrings
  • Keep pull straight up and straight down. And make it snappy!
  • Make sure entire foot touches down each time (heel too)
  • Following each set of 20/leg, run it out 50m.

Then, after a sufficient warmup, perform this workout:

  • 200m + 20 air squats
  • Rest 1 minute
  • 400m + 40 air squats
  • Rest 90 seconds
  • 800m + 80 air squats
  • Rest 2 minutes
  • 1000m + 100 air squats
  • Marathoners only: rest 3-5 minutes and then run 5k at marathon pace goal race pace (NOT 5k PACE).
Rachael Colacino