Here is Part 2 of my Strength & Conditioning plan that I will be following for the Appalachian Trail! This has been designed and created especially for me by Chris Thomas from Military MadFit. "THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY" Warm Up Ankle, Hip, Thoracic and shoulder mobility drills. Glute activation, Inch worms, KB swings, Goblet Squats, Single Leg RDL. Pulse raiser and Muscle activation Day 1 Day 2 #StrengthEndurance #SampC

Here is the Strength & Conditioning plan I will be following for the Appalachian Trail. This has been designed and created especially for me by Chris Thomas from Military MadFit. "THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY" Warm Up Ankle, Hip, Thoracic and shoulder mobility drills. Pulse raiser and Muscle activation Day 1 Day 2 #SC #StrengthEndurance

Warm Up - Foam Roll, Band Hip Flexor, Inch Worm Cobra, Squat Rotation, Single Leg Bridge, Overhead Squat, Lunge Knee Raise, A-Skip. ————- 1a - Split Squat (3 sec pause at the bottom) - 3 SETS Load - 30 kg Reps - 6 1b - Single Leg Hop & Hold Reps - 4 ——————— 1 Min rest between sets —————— 2a - Chin Ups Reps - 6 I couldn't do these from home as I don’t have a chin up bar :-( But while out running, when I passed a pull up bar I would do a few pull ups. ————— 3a - Dumbell Romani

Warm Up - Foam Roll, Band Hip Flexor, Inch Worm Cobra, Squat Rotation, Single Leg Bridge, Overhead Squat, Lunge Knee Raise, A-Skip. ————- 1a - Depth Broad Jump - 2 SETS Reps - 4 1b - Lunge Jump Reps - 4 ——————— 1 Min rest between sets —————— 2a - Goblet Squat (3 Second Pause) - 3 SETS Load - 30 kg Reps - 8 2b - Swiss Ball Hip Abduction Reps - 10 ————- 2 Min rest between sets ————— 3a - Kneeling Shoulder Press - 3 SETS Load - 5 kg Reps - 6 3b - X Band Walk (Purple Band) Reps

Warm Up - Foam Roll, Band Hip Flexor, Inch Worm Cobra, Squat Rotation, Single Leg Bridge, Overhead Squat, Lunge Knee Raise, A-Skip. ————- 1a - Split Squat (3 sec pause at the bottom) - 3 SETS Load - 30 kg Reps - 6 1b - Single Leg Hop & Hold Reps - 4 ——————— 1 Min rest between sets —————— 2a - Chin Ups I couldn't do these from home as I don’t have a chin up bar :-( But while out running, when I passed a pull up bar I would do a few pull ups. ————— 3a - Dumbell Romanian Deadli