15′ mobility/stability
35′ sub MAF run
10′ more mobility/stability
First run after a break. All easy. The main focus is to get my body rolling again, and the mobility workout did the trick.
Do about 15 of each:
Knee hugs
Knee pulls
Figure 4 pulls
Toy solider
Lunge and twist (lunge down put hands on inside of foot and twist toward front knee)
Side lunge
Inchworms
Scorpians (lie on back keep up and across)
Reverse scorpains (same thing lie on stomach)
Wall Angels
Upper back twists (hand behind hand on all fours, twist and face opposite wall)
Deep squat hold (push hands on knees)
theRUNS.net 