Strength and Stretch

Strength Workout after Walk/Run Workout:

• Alternating walking lunges - 20 reps (10 right / 10 left) (or wall sits)
• Alternating back lunges - 20 reps (10 right / 10 left) (or wall sits)
• Forearm plank - 20 sec hold (on toes or knees) - engage core
• Table Top - cat/cows
• push-ups - 15 reps (on toes or knees or from wall)
• Table Top - cat/cows
• Forearm plank - 20 sec hold
• Child's pose stretch
• Forearm side plank - 10 sec hold (left)
• Wide push-ups - 10 reps (on toes or knees or from wall)
• Forearm side plank - 10 sec hold (right)
• Child's pose stretch

Foam Roll following stretch and strength - really important!

Don’t foam roller joints!

Calf rollout (don’t forget sides!)

Hamstrings

Gluts

Quads (yes this is a KILLER!)

Yoga Stretch following strength and Foam Rolling (hold each stretch 10-15 sec)

• Standing Mountain Pose - Prayer Hands - center yourself.
• Reach up - look up, Open wide - twist, reach up, Open wide - twist other side, reach up, goal post arms, reach up, return to prayer hands.  Repeat 2x.
• Standing quad stretch (hand on wall) - right / left (hold)
• Step Wide forward fold - hamstring focus (hold)
• Wide forward fold side to side - inner thigh stretch focus (hold)
• Calf stretch at wall - right / left (hold)
• Low Lunge Stretch - right/left (hold)
• Short Triangle forward fold - right/left  (hold)
• Eagle arms - right / left (hold)
• Table Top - cat/cow - 3x
• Reach arm up - Thread the needle - right/left (hold)
• constructive rest - hug each leg - right/left (hold)
• Figure 4 / Supine pigeon on back or half pigeon (hold)
• Happy Baby
• Savasana