This is the last 4 weeks of The Running Mamas Training Plan. Hopefully you are feeling stronger and are happy with the progress you and your body have been making! Continue to tune in with your body and your needs to be able to best honor yourself.

Upper Body Emphasis 

• Warm up

  • Abdominal Breathing 1-3 minutes

  • Upper Body Strength Flow (Shoulder Abduction, C’s up the Wall, Corner Push Ups, Hanging)

  • Jump Rope 1-3 min (optional)

• Main set

  • Crawling 6 steps forward/back/side/side

  • Running Side Plank 7-10 on each side

  • Dead Bug 5-8 (arm/arm/leg/leg) with exercise ball

  • Push Ups 8-10

  • Squat 10-12 (optional weight)

  • Lift Overhead Press 6-8

  • Total 2-3 Sets

• Cool down

  • Upper Body Mobility Flow (Pec minor release, Snow angels and foam roll mid back)

Lower Body Emphasis 

• Warm up

  • Abdominal Breathing 1-3 min

  • Lower Body Strength Flow (Hip Flow, lunges and Deep Squat)

  • Jump Rope 1-3 min (optional)

• Main set

  • Bridge 15-20 with exercise ball

  • Dead Bug 5-8 (arm/arm/leg/leg)

  • Bird Dog 5-8 (arm/arm/leg/leg)

  • Running Side Plank 8-10 on each side

  • SLDL 8-10 on each side (with weight)

  • Squat 12-16 (with weight)

  • Total 2-3 Sets

• Cool down

  • Lower Body Mobility Flow (Foam Roll Lower Body, Adductor Stretch and Hamstring Stretch)