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

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 9 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.