Fleet Feet Tarheel 10 & 4 Training: Track & Running Core Workout - Balanced Movement Studio

Fleet Feet Tarheel 10 & 4 Training: Track & Running Core Workout

Brian Beatty, PT, CFP

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March 15-16, 2016 Workout

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  • dynamic warm up
  • 10 minute jog warm up
  • 8 cycles of the following, (6 for 4 milers):
    • 2 minute drill / exercise
    • Immediately followed by a 400 meter interval run, steady effort level. (Faster runners jog around jump pit until last runner completes interval)
    • Repeat 8 (10 milers) or 6 (4 milers) times
  • 5-10 min cool down walk or jog
  • dynamic cool down

Exercise Progression Themes

(1) “If you want to run, you have to do it on one”
(2) The deep hip muscles control the running form
(3) Finding the front running core diagonals
(4) Putting it together into running form


 

Exercise Sequence:

  • bridge 2 to 1 – 10 both legs, 10 sec rest, 10 each side alternating legs
  • side plank lift & lower top leg: 10 touches each side
  • supine opposite knee to elbow runner crunch, rotate shoulders & pelvis, don’t lift: 30
  • running man: 10 each leg, 30 sec rest, 10 each leg
  • Heisman lunge twist: 15 ea side alternating/li>
  • forward bend stork stand : 15 each leg, take time for stable
  • (end of laps for 4 milers: if desired, repeat exer 1&2 during lap 7, repeat exer 3&4 during lap 8)
  • lateral step to step back lunge – reach to touch opposite hand to knee or toe: 15 each side
  • side lunge to 1 leg stand: 12 each side
  • dynamic cool down

Exercise Videos:

bridge 2 to 1

side plank lift & lower top leg

supine opposite knee to elbow runner crunch, rotate shoulders & pelvis

running man

Heisman lunge twist

forward bend stork stand

lateral hop to step back lunge – reach to touch opposite hand to toe

side lunge to 1 leg stand

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 6 months ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.