02MAY2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

running technique

FOLLOW THIS SKILL-BASED WARM-UP

TO IMPROVE YOUR RUNNING!

WARM-UP:

Core:
2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall Workout-Of-The-Day-W2

INTRO RUNNING

INTRO RUNNING

15-20 Minutes
Run/Jog 60 Seconds (non-stop)
Walk 30 Seconds
*Repeatable Distance During the Run Interval

running capacity

RUNNING CAPACITY

Run 10 Minutes (Moderate to Tough Pace)
Walk 5 Minutes (Get HR Back Down)
x 3 Rounds
*Goal is to Reach the Same Distance Each Time

cool down

Cool Down 

400m Walk

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

MOVE

Knee Pain When Running? | How To Avoid Runner’s Knee

By: Global Triathlon Network

Runner’s knee is something you may hear of fairly regularly in the running and triathlon world. It can seriously hamper your training or leave you completely sidelined. We’re going to take a closer look at what is going on in “runners knee” and most importantly give you tips on how to avoid it in the first place.

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