Stability 1 mile (3.5 laps at mbg) / Strength 1.5 mile run (5 laps) / Power 2 miles (7 laps)
When your feet get too sore running barefoot then put your VFF’s back on or your shoes and finish if you can. If feet got too sore then put shoes back on and your walk back and your done
Power Wheel rollouts for 100 in as few sets as possible:
Stability 1” to wall / Strength 1 yard to wall / Power chest to the floor
Eischens yoga beginner sequence cool down (on EY dvd)
Make sure to record your results on the workout worksheet - set goals to improve - aim high and constantly evolve!
Alternate between the following until you have performed 60 reps of each: 1. Pushups Stability knee Or halfseys / Strength regular push ups / Power Atomic push ups with feet in jungle gym
2. Body Rows Stability-60 or 90 degree rows/ Strength regular or feet on box / Power- no legged body rows Rest as needed, then repeat same format for
1. Box Jumps Stability full ROM squat standing to tip toes / Strength 24'' box control jumps / Power 36” box jumps
2. Power Wheel OR Jungle Gym Leg Curls: (begin each rep in supine bridge) Stability slow leg curls with hips 1” off the floor / Strength faster leg curls with hips 1-6'' off floor / Power plyo leg curls with hips 1-6'' off floor
Finish with Supine Bridge hold and then shoot legs out to full extension and return to Supine Bridge As Fast As Possible Repeat
Each exercise is a suit in a full deck of cards. This is an As Fast As Possible Endurance Strength Workout Enjoy!
Aces are high = 14 reps, down to the 2 card. 1. Hearts- Med Ball slams onto crash mat: 4k / 6k / 7k-20lb d-ball 2. Diamonds- up/down dogs 3. Clubs- Skaters each way = 1 4. Spades- Jump Rope x 10 (backwards only)
