Fleet Feet Monday Crew Workout - Balanced Movement Studio

Fleet Feet Monday Crew Workout

Brian Beatty, PT, CFP

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October 17, 2016 Workout

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  1. Easy warm up laps as desired on your own
  2. 6:00 PM:  Start with group dynamic warm up
  3. 10 x 10 10 exercises, 10 laps
  4. Dynamic cool down & Body Inventory

Question & Answer available after if desired

1-2 min exercise set, immediately into 400 at 10K Race Pace (adjust as needed); 90 sec rest / next exercise demo; repeat x 10.


Exercise Progression Themes

(1) Quick Light Feet
(2) Rotating Around a Stable Spine
(3) Driving Forward from Hip & Knee


 

Exercise Sequence:

  • Quick Light Feet
  • Plank alternating leg hops
  • Quick toe taps on steps
  • Single Leg hop onto Box / Bleachers
  • Rotating Around a Stable Spine
  • Windshield wipers
  • V sit with rotations
  • Runner’s Crunch
  • Driving Forward from Hip & Knee
  • Lateral hop & toe touch
  • Lunge, forward bend, hover & high stand
  • Jumping Lunge
  • Putting It Together
  • Side Plank with top leg running

Exercise Videos:

Plank alternating leg hops

Quick toe taps on steps

Single Leg hop onto Box / Bleachers

Windshield wipers

V sit c rotations

Lateral hop & toe touch

Lunge, forward bend, hover & high stand

Jumping Lunge

Side Plank with top leg running

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Balanced Movement Studio

5 out of 5 stars

Karen West
Karen West

5 out of 5 stars

posted 5 years ago

I have been working out in this studio with the guidance of personal trainer, Andy Greene for years, and have been extremely pleased. He plans a personal workout routine geared toward my ability and fitness goals, changing it up weekly. He challenges me to push myself just the right amount. The atmosphere in the studio is always upbeat, and all the staff members are so friendly and supportive. The experience is really nothing like going to a gym, and keeps me going back week after week. Visiting Balanced Movement Studio, for me, is absolutely the key to regular exercise and continued good health. I highly recommend it, especially if you are someone who has a hard time self-motivating to exercise.