Fleet Feet Trail Run Training workout: Climbing the Hills - Balanced Movement Studio

Fleet Feet Trail Run Training workout: Climbing the Hills

Brian Beatty, PT, CFP

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 Workout

  • Dynamic warm up as a group – see belowIntroduction, 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 30 sec on, 15 rest; 1.30 circuit rest 17:45 total time

    Double Leg Squats Arms Overhead
    Quadruped Torso Rotations
    Partner Lunge Rows Stepping Back to Forward – each side
    Jumping Lunges
    Bicycle Leg Runner’s Crunch
    Plank With Hand Taps
    Single Leg Squats – each side
    Running Bridge
    Ski Jumper W to Y

    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 2; Climbing the Hills

    Exercise video content can be found here:
    https://vimeo.com/ondemand/trailprogram

    Adaptations for trailside were:
    Step Ups => Double Leg Squat Hands Overhead
    DB Press on Ball => Plank with Hand Taps
    Dynamic Warm up for running

    Dynamic Cool Down
    Workout done on 2017-11-29

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

    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
     
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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.