Name: Playbook - Best Fitness - Cross Training Day 1
Uploaded: 2021-01-18T11:46:41.137Z
Duration: 30 min
Description: Cross Training Day 1

Gloria Diaz

Cross training day to help supplement your running with strength and mobility training. The lower body strength exercises are designed to have minimal stress on your knees.

Jog at a comfortable/sustainable pace to get blood in the legs and the heart rate elevated.

Light Jog to warm up

This Dynamic warm-up emphasizes hip mobility so pay attention to how your hips feel. Additional reps, longer holds or an additional round may be necessary to feel loose. You should feel prepared to squat and lunge smoothly after.

Try to rotate without any assistance from your hands and keep heels planted. Of course, you may use your hands to assist if needed. Perform 5 per direction.

90/90 Hip Rotation w/Pop-up

Hold Pigeon for 10 seconds per rep, perform 3 per side, alternating sides.

Downward Dog to Pigeon Pose

Take your time and focus on opening up the hips. Deep squat to get “under” the fence. Focus on one side at a time and perform 5 reps/side.

Over/Under the Fence Steps

Reach behind you with the elevated leg as if it’s a long tail and you’re trying to push a button behind you. Perform 5 per side.

Single Leg Deadlift w/Reach

Hold stretch for 3-10 seconds depending on what feels best for your body. Keep both shoulders pinned on or close to the ground.  Perform 3 per side.

Side Lying Windmill

Low Body Dynamic Warm-up

Keep hands overhead and alternate sides as you lunge: each side gets 6 reps. Step back into your lunge to minimize impact on knees.

Hands Overhead Lunges

Perform a Break Dancer on each side per push-up. Track glue reps by number of push-ups

Push-up to Break Dancer

Keep core tight, perform 6 per side, alternating sides.

Shoulder Taps

Oscillations are gentle side-to-side movements. Perform a 4 second count/2 reps per side for oscillations.

Deep Squat w/Oscillation

Tuck your “tail”bone between your legs and squeeze thighs together to maintain core tension as you rotate. Perform 6 per side.

Rotating Hip Dips

Block 1: Strength & Endurance

Complete as many sets as possible in 8 minutes. Rest only as needed.

Cross Training Day 1

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