Workout plan

	A	B	C	D	E	F	G	H
1	Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
2	Dec 23-29	Crosstrain: 10 mins easy, 5 mod, 5 easy Strength supersets: - Pushups and bw squats - 3 mins per superset - 3 rounds Mobility: - Basic routine - Hips and quads	Christmas Eve & Christmas. Rest one day, other day: Run: - 10 min easy jog - 4 hills mod - 10 min easy jog Mobility: - Basic routine - Hamstrings		Crosstrain: 10 mins easy, 5 mod, 5 easy Strength supersets: - DB press and lunges - 3 mins per superset - 3 rounds Mobility: - Basic routine - Hips and quads	Run: - 5 mins fast walk - 15 mins easy jog Mobility: - Basic routine - Hamstrings	Rest one day Run: 1 hr total - 5 mins fast walk - 15 mins easy jog - 3 times Mobility: - Basic routine - Hips & quads
3	Dec 30-Jan 5	Crosstrain: 10 mins easy, 5 mod, 5 easy Strength supersets: - Pushups and bw squats - 3 mins per superset - 3 rounds Mobility: - Basic routine - Hips and quads	Run: - 10 min easy jog - 1 mins mod / 1 easy x 3 - 4 mins walk - 10 min easy jog Mobility: - Basic routine - Hamstrings	Easy crosstrain: 20 mins Strength supersets: - DB press and lunges - 3 mins per superset - 3 rounds Mobility: - Basic routine - Hips and quads	Run: - 10 min easy jog - 1 mins mod / 1 easy x 3 - 4 mins walk - 10 min easy jog Mobility: - Basic routine - Hamstrings	Easy crosstrain: 20 mins Strength supersets - DB curls and DB RDLs - 3 mins per superset - 3 rounds Mobility: - Basic routine - Hips and quads	Rest one day Run: 1 hr total - 5 mins fast walk - 25 mins easy jog - 2 times Mobility: - Basic routine - Hips & quads
4
5		Notes	Basic mobility	Crosstraining options
6		Protein every morning	30 seconds plantar stretch	Elliptical
7		Protein after every workout	30 seconds ankle flexion	Outdoor bike
8		Take a rest day if hurting	10 count flexor - hamstring	Indoor bike
9		KEEP IT SOOO EASY	10 count pigeon	Hike
10			30 seconds each calf	Uphill treadmill (walk)
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100