Name: Playbook - Harrison Crum - Week 1, Day 1
Uploaded: 2023-06-15T13:07:43.330Z
Duration: 45 min
Description: Week 1, Day 1

great start to get me into running! definitely challenged me but i was able to complete it and feel so good!

Cait

It was awesome. Just couldn’t do 10 rep each side x3 sets of the banded plank for my very first workout.

Bailey

It’s nice getting back into it with the weather cooling down in Arizona!

Kalie Lewis

I meant to put 5 stars but I did it wrong. Sorry!

Gretchen Dunn

You will need an exercise band for the band portion of this workout. They are quite affordable on Amazon or other retailers. They come in various levels of tension (or difficulty). I recommend a set of 3 or so. Start with the easiest resistance and work your way up.

If you are new to running, walk if you need to as often as you need to. The goal is to get to 1 mile running as much of it as is comfortable for you. For some that might mean run for 10 seconds, walk for 20 seconds, repeat until you reach a mile. For others that might be .25 miles straight, then walking for a minute. For some it might mean running all the way through. The key here is to keep the effort easy.

Running - 1 Mile

Place band above your knees, squat slightly, move one leg out and then follow with the other. 

16 reps, so lead with each leg 8 times per set.

Crab Walks

With the band around your ankles, lift one knee to 90 degrees or slightly higher, then lower it slowly. Repeat with each leg. 

16 reps means 8 per leg.

Marches

With the band around your ankles and in the plank position, lift each leg slowly and then back down as shown in the video. 

10 reps means 5 per leg.

Banded Plank Leg Lifts

With the band around your feet, take baby steps side to side.

20 reps means leading with each leg 10 times.

Baby Crab Walks

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1, Day 4 - REST

Week 1, Day 5

Fantastic! It’s snowing buckets but I didn’t mind. My dog did though:)

Week 1, Day 6

Week 1, Day 7 - REST

Week 2, Day 1

Week 2, Day 2

Week 2, Day 3

Week 2, Day 4

that 1.5 miles is getting easier and easier 🤩🏃‍♀️

zoë

Week 2, Day 5

Week 2, Day 6

Week 2, Day 7

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 3, Day 4

Week 3, Day 5

Week 3, Day 6

Week 3, Day 7

Week 4, Day 1

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Week 4, Day 4

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Week 4, Day 6

Week 4, Day 7

Week 5, Day 1

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Week 5, Day 4

Week 5, Day 5

Week 5, Day 6

Week 5, Day 7

Week 6, Day 1

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Week 6, Day 4

Week 6, Day 5

Week 6, Day 2

Week 6, Day 6

Week 6, Day 7

Week 7, Day 1

Week 7, Day 2

Week 7, Day 3

Week 7, Day 4

Week 7, Day 5

Week 7, Day 6

Week 7, Day 7

Week 8, Day 1

Week 1, Day 1

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