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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  • 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:

    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.

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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.