Name: Playbook - Omar Romero - W1D2 - Base + Core
Uploaded: 2023-12-12T10:25:06.498Z
Duration: 45 min
Description: W1D2 - Base + Core

Run 2 miles at base pace (flat) 

Core:
3x20 frog crunches
3x20 supermans
3x20 bicycles

Easy pace: You should be able to carry a conversation at this pace.

What is base running

Frog crunches

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

W1D2 - Base + Core

W1D1 - Strength

W2D1 - Strength

W2D2 - Base + Core

W3D1 - Strength

W3D2 - Base + Core

W4D1 - Strength

W4D2 - Base + Core

W5D1 - Base

W5D2 - Strength

W5D3 - Speed

W6D1 - Base

W6D2 - Strength

W6D3 - Power

W7D1 - Base

W7D2 - Strength

W7D3 - Speed

W8D1 - Base

W8D2 - Strength

W8D3 - Power

W9D1 - Base

W9D2 - Strength

W9D3 - Long Tempo

W10D1 - Base

W10D2 - Strength

W10D3 - Power

W11D1 - Base

W11D2 - Strength

W11D3 - Long Tempo

W12D1 - Base

W12D2 - Shakeout

W1D2 - Base + Core

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