169 A Christian Guide to Body Stewardship, Diet and Exercise Mon Tues Wed Thurs Fri Sat Sun Endurance Strength Endurance Strength Off Endurance Off Mobility Mobility Mobility Speed Upper Body Long Slow Distance Lower Body Off Pace / Tempo Off Stretching Yoga Stretching 6 x 200-m Sprints Bench 3 x 6 Row 3 x 6 Press 3 x 6 Plank 3 x 30 sec. 3-mi. Run Squat 3 x 6 Deadlift 3 x 6 Back Hypers 3 x 6 Off Treadmill Tempo Run Off Modified Hurdler Stretch 3 x 30 sec. Quad Stretch 3 x 30 sec. Piriformis Stretch 3 x 30 sec. 45-min. Yoga Video for Low-Back Mobility Modified Hurdler Stretch 3 x 30 sec. Quad Stretch 3 x 30 sec. Piriformis Stretch 3 x 30 sec.
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