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WEEK 7

Running Goal:

10 minutes running, 1 minute walking - Repeat 3 times

2 minute final run

 

Weekly Power Exercises:

Mountain Climbers

Lateral Step Downs

 

Pick your favorite 3 exercises from the previous weeks.

Bridge - Repeat 20 times

Squat - Repeat 20 times

Push Ups - Repeat 10-15 times

Single Leg Raise - Repeat 30 times on each leg

Superman - 2 x 30 second holds, or 20 quick reps 

Bicycles - Repeat 30 times (each heel tap counts as 1)

Side Plank - Complete 2 15-second holds

Quad Arm Leg Reaches

Front Plank - Complete 2 30-second holds

Bird Dip - 2 sets of 5 on each side

Lateral Hops

Split Squats

Try to run at least 3 times each week. Each MPower practice counts for one run. If you also play a running sport (like soccer or lacrosse), a practice or game in that sport can count for 1 of your runs that week.

 

Don't forget to warm up before, and stretch after each run.