Running Strength and conditioning

Session 4, CORE, intermediate, 30min

Planking:

2x 1min face plank /15s rest

4x 1min side plank (2x right and 2x left) / 15 rest

Warm up lunges: 3x 20  slow walking lunges / 30s rest

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Pallof Press: 3x 15 each side with band (Slow movement) / 30secs rest

(excellent form is more important than heavy load!) VIDEO

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Dead Bug: 3x14 (7each side alternating, slow and controlled), 60secs rest

Keep your lower back touching the ground, if your back arches stop the set VIDEO

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Hip thrust: 3x15, 60 secs rest VIDEO

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Bird Dog: 3x14 (7each side alternating, slow and controlled), 60secs rest VIDEO