This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program. Set#1 Cat/Camel Stretch x 5 Prayer Stretch (w/ lateral variation) x 10s hold each direction Set #2 Inch Worm Walkout w/ Up Dog/Down Dog x 4 Spider Man w/ Thoracic Rotation x 4 (each direction) Set #3 Bird Dog (from hands as a progression) x 10 (each side) Bridge (SL as progression) x 10 (each side) Set#4 SL Dead Lift (w/ weight as progression) x 10 (each side) High Plank Knee to Chest x 10 (each side) Set#5 Squat Correction (SL elevated as progression) x 10 Side Plank (on hand as progression) x 10 (rep = hip lifts) Set#6 SL-SA Row w/ Theraband (SL w/ deadlift as progression) x 10 1/2 Kneeling Shoulder Press w/ weight x 10 (each side)

60min, zone 2-3

WU:4x50
MS:3x500, 1-min rest between, progressing intensity, zone 2-4

Endurance build, 90-min, focus on form, cadence, and breathing

WU:4x50
MS:8x100, 30-sec rest, focus on speed, technique, breathing, and relaxing. Zone 3-4

60min, zone 2-3

Endurance build, zone 3