Everyone has the weekend off and should do the workouts below.
Saturday
Nike App
1) Active Mobility & Recovery
Sunday
Home Workout
Throwers
Quick Mobility Warm-up (Nike app)
followed by body weight circuit below.
1) Lunge Jumpes 5x4
2) Plyo Push ups (try to push yourself of the ground) 5x5
3) Lateral Lunges 4x7ea. leg
4) Squat Jumps 5x5
5) Lateral Hip Openers 3x10ea. leg
Sprinters & Jumpers
Nike app
1) Quick Mobility Warm-up
2) 5-Min Bodyweight Burn: Core wake-up call
3) 10-Min HIT: Abs
4) 10-Min Runner's Yoga: Calves & Hamstrings
Distance
Quick Mobility Warm-up (Nike app)
6 Mile run Push the pace every even mile, easy odd miles
1) Post Run Strength (Nike app)
2) Runner's Release (Nike app)