Name: Playbook - Ally Yanecek - W1/D3 Moderate Intensity Run
Uploaded: 2024-01-22T02:28:47.817Z
Duration: 35 min
Description: W1/D3 Moderate Intensity Run

Equipment: treadmill, track, or outdoor space to run


Treadmill version
-           0:00-5:00 Brisk walk
-           5:00-10:00 Increase speed to a jog
-           10:00-15:00 Increase speed by 0.5 mph
-           15:00-20:00 Increase speed by 0.5 mph again
-           20:00-25:00 LOWER speed by 0.5 mph
-           25:00-30:00 LOWER speed by 0.5 mph again
 

Outside version
-           From the 0 to 5 minute mark, briskly walk
-           From the 5 to 20 minute mark, try to increase your speed every 5 minutes.
-           From the 20 to 30 minute mark, you can gradually slow it down to your starting pace.
 

Check that you cardio is “moderately” intense for you using one of these methods:
1) Heart rate is between 50 and 70% of your max heart rate
-            To calculate this:
-            50% = [(220-age) x 0.50]
-            70% =  [(220-age) x 0.70]
-            Then, you can watch the HR on your strap or watch and make sure you’re in this range :)

2) Talking 
-            You should be able to hold a conversation
-            If you can sing away or chatter, you’re not pushing yourself hard enough

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10
- High knees x 50 
- Jumping jacks x 50

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Full Body Warm Up

Walk at a pace that challenges you, but at which you can still hold a conversation

Walk

Find a comfortable pace between a walk and a run
Make sure you’re going at a pace in which you could still hold a conversation


Tips
- Use your glutes to move your legs back
- Try not to strike heavy on your heel

Run - INCREASE speed by 0.5 mph

Run - INCREASE speed (again) by 0.5 mph

Run - LOWER speed by 0.5 mph

Run - LOWER speed (again) by 0.5 mph

W1/D3 Moderate Intensity Run

W1/D0 INTRODUCTION

Julia

W1/D1 Booty Builder

Tracy

Maria

W1/D2 Upper Body Supersets

W1/D4 Full Body

W1/D5 Full Body HIIT

W2/D1 Booty Builder

Shoulders tired, last few sets were tough

Sara

W2/D2 Upper Body Burn

W2/D3 Incline Walk

W2/D4 Full Body

W2/D5 HIIT Burner

Used band on activation squat pluses. Did a 2nd round of activation at end! 
Feeling the burn!!

W3/D1 Booty Builder

20 tricep dips each round.
Got weak at the end.
Felt great!

W3/D2 Upper Body Advanced

I loved this run!! Breaks in the run/jog to catch my breath but still did 3.45 miles!

W3/D3 Speed and Endurance I

I did 8 or 10 per side when needed. Sore from yesterday but feel good!

W3/D4 Full Body

W3/D5 HIIT Shred

Wow! Used 2 bands on everything, black and green. Definitely felt the burn!

W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#

Definitely felt that, shoulders are shaking!

W4/D2 Upper Body Supersets ***UP YOUR WEIGHTS by 2.5-5#

Wasn’t able to finish this due to time, but a total workout time of 29 minutes! Nice sweaty!

W1/D3 Moderate Intensity Run

More workouts from Ally Yanecek