Run
We want you moving smooth and consistently!

Options: perform 750-500-250m Row → perform 1.5-0.75-0.4 mile Bike → decrease distance in half.
Inside Option: 40 Side Shuffles & 40 Speed Skaters, total reps. For the 800-m perform 3 rounds, 400-m perform 2 rounds, 200-m perform 1 round.
🤰 perform 400-200-100m fast walk or Inside Option with 20 reps of each.

Lateral Weighted Step-ups
Pick a medium weight/height where you can do all reps in no more than 2 sets.

Options: perform with bodyweight.
Equipment: box, bench, chair, stool + weight like barbell, dumbbell(s), kettlebell(s), backpack → no equipment? Perform Lateral Lunges with weight.
🤰 perform without weight or Lateral Lunges without weight.

Lateral Step-overs
Perform a height where you can do all 30-reps without stopping, but is still a challenge.

Equipment: box, bench, chair, stool with the option of laying a broomstick on a chair if it's too large → no equipment? perform in the air without an object.

Lateral Jumps
Perform a height where you can do all 30-reps without stopping, but is still a challenge.

Options: jump over an object → jump over a smaller object → jump laterally on the ground → skip laterally with one foot moving at a time.
🤰 perform Lateral Toe Taps.

💪/🤰Additional Options
Rest: add in 1-min. Rest before the 2nd and 3rd run.

✅ Something elevated for lateral movements.
📍Running routes mapped out.