Fleet Feet NoBo Workout - Fundamentals - Balanced Movement Studio

Fleet Feet NoBo Workout – Fundamentals

Brian Beatty, PT, CFP

Share this with your friends!
Email this to someone
Share on Facebook
Tweet about this on Twitter
Share on LinkedIn

May 16, 2017 Workout

Enter your email address below to have each new workout sent directly to your inbox:

Purpose of a Warm Up:  

  • prepare the body & nervous system for the desired activity
  • gradually increase heart rate
  • loosen muscles & tendons
  • lubricate the joints
  • wake up the nervous system.
  • why warm up?: neuro; physio; heart rate; blood flow; match activity to task;
  • Guide the increasing complexity of task.

Warm Up Exercise Sequence: (videos below)

Walk/Run Warm Up
Stand Tall on One Leg
Lunge Stretch – calf, front of hip, progress to arms overhead, turning chest and shoulders
Hip Circles – feet & knees stable, circle hip joints & move pelvis
Butt Kicks
High Knee to Heel to Butt
Forward Leg swings
Lateral lunge stretch – stable one hip and open other, moving through weight shift
Cross Body Leg Swings
Swoops (targeting hamstrings/calves)
Hacky-sacks (tap inside of foot while in a sort of figure 4 position), front & back
Scratched Dog – stand on one leg and circle the other leg like running, swing back

Purpose of Cool Down

  • Restore normal mobility and resting tone to the muscles and tendons
  • Allow progressive decrease in heart rate and return to normal
  • Facilitate clearing of metabolic waste to diminish soreness and stiffness post exercise

Run/ Walk Cool Down (Videos Below)
Forward Fold –  Let It Hang
Backward Bend, Side Bends
Hands on Shins, Squat alternating head & pelvis
Step Back to Lunge: calf, knee bent & straight,  front of hip, arm overhead and twist away
Straighten Front leg to Triangle Pose: push back hip, turn opposite arm slide down inside of leg
Repeat opposite side
Standing Quadriceps Stretch
Figure 4 – Ankle on knee, sit into hip
Final Forward Fold and Hang

Detailed Warm Up Video with Explanations

Summary Video of Warm Up Movements

Cool Down Video

Need more information for your unique situation?
Contact us for an individual response
► Read more about our services:
personal training | physical therapy | movement classes | online programs

Balanced Movement Online Programs

NEW!! Full and Half Marathon Strength & Skills Program 14-20 weeks of focused strength and stability routines to prepare you for your fastest, strongest marathon or half marathon yet -- injury-free! 

4 expertly crafted routines appropriate for all levels & in all phases of the training cycle A perfect complement to our in-person Running Strength & Skills Class, this subscription gives you access to ALL our weekly online running workouts!
8 week program leading up to Little River Trail Run in January 6 month Strength and Skills program to build to a 100 mile Trail Run
Balanced Movement for Endurance Sports - Weekly Workouts 12 weeks of strength & skills for running on tough terrain Training for Uwharrie Mountain Run
9 weeks of theme-focused trail running strength & skills workouts
Share this with your friends!
Email this to someone
Share on Facebook
Tweet about this on Twitter
Share on LinkedIn
REQUEST_DENIED: You must enable Billing on the Google Cloud Project at https://console.cloud.google.com/project/_/billing/enable Learn more at https://developers.google.com/maps/gmp-get-started
soap2day.to 123 movies soap2day.to 123 movies 123 movies soap2day.to fmovies