Easy ski machine + run
Long easy cardio and simple mobility. Optional by design; if you feel beat up, take a true rest.
- min
- 50
- blocks
- 3
All easy. Breathe steady, nose if you like. You should be able to talk in full sentences the whole time. If your breathing gets choppy, slow until it calms within a minute.
warmup
1 set
| Easy Walk | 5 min | ||
|---|---|---|---|
| Thoracic Rotation | 20 reps | ||
| Bird Dog | 20 reps | ||
| Glute Bridge | 15 reps | ||
Move slow with steady breaths. In the bridge, press through your heels and pause briefly at the top.
endurance
35 min steady
| Ski Erg | 20 min | ||
|---|---|---|---|
| Run | 15 min | ||
Hold a pace where you can talk in full sentences; if not, back off for a minute.
cooldown
1 set
| Row (Erg) | 3 min | ||
|---|---|---|---|
| Hamstring Stretch | 60 s | ||
| Hip Flexor Stretch | 60 s | ||
| Foam Roll | 3 min | ||
Row very light with long, easy strokes. Hold each stretch for five or six slow breaths; roll slow and stop before sharp pain.
2026-10-04