MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
“ACTIVE RECOVERY”
NOT FOR TIME:
800mt-600mt-400mt-200mt Run
50-40-30-20 AB-MAT Sit Up

Sostituzione Run con:
1000mt-750mt-500mt-250mt Row