VIKAS YADAV⚡️ on Instagram: "Weekly Hybrid Schedule Day 1:Easy 10k + Upper Strength Bench press Pull ups Rows Shoulder press Biceps + triceps Keep lifting volume moderate so legs stay fresh Day 2:Speed Session(Hard) Warm up 2 km 10 x 400 m fast with 90 second rest Cool down 2 km Short core finisher No heavy lower body here Day 3:Easy 10k + Lower Strength Squat focus RDL Leg press or walking lunges Hamstring curls + calves You should feel strong, not wrecked Day 4:Tempo Run (Hard) 2 km warm up 25

Justin Lienhard on Instagram: "Comment “TRAIN” to see how this is put together in an effective and progressive program. Try it for free for a week. My training is for everyone but has dudes like me especially in mind. We have some cranky joints and need a little extra prep and a few work arounds. #athletic #athlete"