🏗️ DAY 7: The "Shoulder Shrug" (Repetition)

Hey Ageless Runners! We are officially finishing Week 1. By now, your hands are probably feeling tougher and your shoulders are starting to wake up. Today, we aren't just holding a position; we are building strength.

Today is about perfecting the "Active" movement that keeps your torso tall and your lungs open when the miles get tough.

✅ TODAY'S MISSION: Day 7

• The Move: Controlled Scapular Shrugs (Reps).

• The Action: Hang passively (shoulders to ears). Using only your back muscles, pull your shoulders "down and back" into an active hang. Hold for 3 seconds at the top, then release slowly.

• The Goal: 3 sets of 12 reps.

• The Challenge: Try to do these without swinging your legs! Keep that "Sturdy Central Link" tight.

💡 Why This Matters

We are building the "postural endurance" required to keep your chest from collapsing during a long run. If you can do 12 reps on a bar, you can easily keep your form for 12 miles on the road.

Drop a "WEEK 1 DONE" in the comments! How many reps were you able to do with perfect form? 👇

0 comments