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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
Pallof Press: 3x 15 each side with band (Slow movement) / 30secs rest
(excellent form is more important than heavy load!) VIDEO
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
Hip thrust: 3x15, 60 secs rest VIDEO
Bird Dog: 3x14 (7each side alternating, slow and controlled), 60secs rest VIDEO
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