Friday
Hip/Core
Physioball
YTA, Bird Dog, Hip Hike Bridge
Bands
Side, Front, Back, Monster Walk
Floor
Plank, Side Plank, Bridge
Saturday
Full - 7 mile benchmark run
Half - 3 mile benchmark run
Extra Strength
5 X 8
Push Press
Increase weight each set
Sunday
Repeat Friday Hip/Core
30 minute walk/run
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