It’s not JUST 8 weeks Month 01: Day 06

It’s not JUST 8 weeks Month 01: Day 06” focuses on run preparation and lower-body strength training. The Month 01 Program is intended to be completed at least one month prior to shipping to Training Center Cape May.

 

This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding reps and sets for each week listed under the exercise image. For weighted exercises, you should attempt to use at least 10 pounds or more. If this is too difficult, lower your weight.

 

You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below.

 

1) Start every workout with our Dynamic Warm Up
(Please click here to see our Dynamic Warm Up blog)

 

2) Run 1 mile in under 9 mins. for males  1 mile in under 10 mins. for females

2) Run
1 mile in under 9 mins. for males
1 mile in under 10 mins. for females

 

 

 

 

 

 

 

 

 

 

 

 

 

3) Walking Forward Lunge with weight

3) Walking Forward Lunge with weight
Weeks 01 through 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4) Plyo Step Up with weight  Weeks 01 through 04 – Sets: 03 Reps: 15

4) Plyo Step Up with weight
Weeks 01 through 04 – Sets: 03 Reps: 15

 

 

 

 

 

 

 

 

 

 

 

5) Single Leg squat with weight Weeks 01 through 04 – Sets: 02 Reps: 10

5) Single Leg squat with weight
Weeks 01 through 04 – Sets: 02 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6) Dead Lift Weeks 01 & 02 – Sets: 02 Reps: 12 Weeks 03 & 04 – Sets: 03 Reps: 12

6) Dead Lift
Weeks 01 & 02 – Sets: 02 Reps: 12
Weeks 03 & 04 – Sets: 03 Reps: 12

 

 

 

 

 

 

 

 

 

 

 

 

7) Recovery Routine
(Please click here to see our Recovery Routine blog)

 

Please see the below YouTube clip for a video introduction to this workout:

 

 

Remember, it’s not JUST 8 weeks. It’s the challenge and opportunity of a lifetime. Come Ready.

 

Important note: Please consult a physician prior to beginning any exercise regimen or program. Be safe.

 

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

Tags: , , , , , ,