Name: Playbook - Kayla Sileo - Easy run and athlete prep Wk2/D2
Uploaded: 2022-10-03T18:41:09.076Z
Duration: 45 min
Description: Easy run and athlete prep Wk2/D2

Brush teeth non dominant hand

Knee hug 
Tin soldiers
Quad stretch 
Hurdle steps
Lateral lunges

Dynamic warm-up

Ankle rotations

-you can use a strap resistance band like I have or one you can loop around your quads 
-in a quarter squat position, walk forward and then backwards to starting line
-perform recommended number of reps both forward and backward

Resistance Band Forward Backwards Walk

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Hill striders :10 every 1 minute for 10 minutes 
20 yard backpedal to 20 yard sprint 
200 yard uphill walk @ 10%

Running

Tennis ball reaction drill

Handstand wall holds

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

- Jump rope with the rope passing under your feet once each jump
- every trip, drop and perform 3 push-ups

Jump rope

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Dead bugs 
Toe touch
Single leg toe touch

Easy run and athlete prep Wk2/D2

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