If you're unable to make the Thursday night strength training class, please complete the following workout:

Since we are still in the Preparatory Phase, the workout will be done entirely with body weight exercises.  You may add your own weight training exercises if you feel the need.  Moderate number of sets, high number of reps.  Remember, we are trying to 'prepare' our muscles, tendons, ligaments, connective tissue, and nervous system to the stresses associated with strength training.

Preparing our bodies, much like this young lad.

• Pushups
• Narrow Pushups
• Wide Pushups
• Pull-ups/Modified Pull-ups
• Tricep Dips
• Squats
• Alternating Forward Lunges
• Alternating Lateral Lunges
• Straight Leg Raise (all four directions: forward, outward, inward, backward)
• Your choice CORE (Abdominals, Lower Back, Obliques, etc.)
• Stretch (20 minutes, easy & light movements, nice deep breaths, holding each stretch for at least 30 seconds)

With the upcoming Richmond Marathon and its affiliate races, this week strength training will be very light.  If you were unable to attend the group strength training class, complete the following workout:

Complete 1 set of 10 repetitions for the following:

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