DSB26 Spartan Stadion Week 4 Homework: Strength and Stability

We are now in the middle of the plan. This week is about keeping the legs strong and the trunk stable without chasing unnecessary fatigue.

Movement workout

Complete 3 rounds:

• 10 walking lunges per side

• 30-second elbow plank

• 15 air squats

• 20–30-second tuck hold, hanging optional, or 8–10 dead bugs per side

• 8–12 push-ups or incline push-ups

If you want an additional pulling exercise, add 8–12 ring rows or TRX rows.

Running homework: choose one

Workout A: Track

3 x 1,000 meters, controlled and even, with 400 meters easy between repetitions.

Workout B: Road or treadmill

35 minutes total, including 6 x 60-second hill or incline efforts. Recover easily between efforts.

Keep the hill efforts strong but smooth. Do not sprint them.

Helpful videos

Lunges

Plank Series

TRX Single-Arm Recline Row

Ready for the complete Stadion plan? Train with the Spartan Stadion program on TrainHeroic.