Fleet Feet Trail Run Training workout: Climbing the Hills
Brian Beatty, PT, CFP
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 timeDouble 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 YCool 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/trailprogramAdaptations for trailside were:
Step Ups => Double Leg Squat Hands Overhead
DB Press on Ball => Plank with Hand Taps
Dynamic Warm up for runningDynamic Cool Down
Workout done on 2017-11-29If you like this workout, give our online workout program and community for Endurance Sport a try.
Balanced Movement Online Programs
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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
Categories: Fitness and Strength Exercises, Fleet Feet Training Groups, Running Resources