Fleet Feet Trail Run Training workout: Following The Line of Trail - Balanced Movement Studio

Fleet Feet Trail Run Training workout: Following The Line of Trail

Brian Beatty, PT, CFP

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  • Dynamic warm up as a group – see below
    Introduction, Dynamic warm up,
    30 min run (timed out & back on the Pumpkin loop)20 min circuit exercise block based on the Balanced Movement Online weekly workout
    Workout for group – go through each exercise slowly, answer questions, provide cueing; then 2 circuits at 45 sec on, 15 rest; 30 sec circuit rest 18:15 total time

    Forward Bend Opposite Hand to Knee
    Plank with Hand Taps – feet wide
    Lateral Hops – Speed Skaters
    Double Squat to Single Leg Stand – Arms Overhead
    Partner Step Back Lunge to Single Arm Row
    Wave Arms While Holding Squat
    Lateral Walks in Squat – Pelvis Level
    V Sit c rotations and hand taps
    Plank to Star

    Cool down, Q & A

    Exercise Videos

    This workout is a no equipment, trailside friendly version of Balanced Movement Online’s Little River Trail Program: week 4; Following The Line of the Trail

    Exercise video content can be found here:

    Adaptations for trailside were:
    Stork DB row => Lateral Hops
    Walking with Weight => Sas-squating (ask Coach’s Sam and Nora about the name)
    Pike => V sit


    Dynamic Warm up for running

    Dynamic Cool Down
    Workout done on 2017-12-13

    If you like this workout, give our online workout program and community for Endurance Sport a try.

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 1 year 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.