Core Workout

Prehab 5 min

Hip Abduction- Quadruped	8
Y, T, W, L- Physioball	8
Quadruped Posterior Rocking	8
Hip Adduction- Sidelying	8

Movement Prep 10 min	Reps
Hip Crossover- Feet Down	6
Glute Bridge	10
Rotational Fall Out	6
Knee Hug	6
Backward Lunge	6
Knee Hug Lunge Elbow to Instep	6
Leg Cradle	6
Dropstep Squat	3
Hand Walk	6
Walking Quadriceps Stretch- Opposite	6

Plyometric 10 min	Reps
Circuit: repeat the following movements 2 times.
Off Box Stabilization	3
Box Hop- Lateral	5
Box Hop- Medial	5
Rotational Jump- 90 Degree Countermovement Stabilize	4

Strength 25 min	Reps
Circuit: repeat the following movements 3 times.
Romanian Deadlift- Dumbbell 2 Arm/1 Leg	12
Crunch- Reverse Physioball	15
Circuit: repeat the following movements 2 times.
Lunge- Forward Dumbbell	10
Plate Crunch- Physioball	15
Repeat the following movement 2 times.
Russian Twist- Bench Holding Physioball	10

Regeneration 5 min	Reps
Foam Roll- Pec	30
Foam Roll- Adductor	30
Foam Roll- Hamstring	30
Quadriceps/Hip Flexor Stretch- Kneeling	8
Rope Stretch- Straight Leg Hamstring	8

I gave this workout a try as part of a 10-day freebie. As promised, it took an hour, start to finish.  I modified some of the movements: my physio ball hasn't arrived yet.  I did the ply on my BOSU rather than a box. And then quit early on the medial jump out of concern I could easily twist my ankle eight days before the marathon. (Doink!).  I skipped the rope stretch in favor of some yoga postures. I liked them all. I can do without the walking quad stretch. Or maybe I was doing it wrong. My knees felt at risk.

Very handy is the ability to download today's/tomorrow's/whole week's video demo (or just a list) to my iPod.  That way looking at the iPod showed me what was next.  Being able to see the  movement made each one easy to learn.  I didn't wobble too much. This workout is the base of a 12-week program for strength conditioning.  I may sample some easier programs since I am tapering for the marathon and I don't think I ought to start a lot of new stuff the week before the race. 

I like the nutrition component of the website too. Based on your goals it gives you a meal plan within your calorie range. Six meals. Right ratios, sports performance recharges included. Nice. And a shopping list, plus the ability to swap out stuff I don't eat much of (such as grains).