Hill Workout 18-08-28 & 29 - Balanced Movement Studio

Hill Workout 18-08-28 & 29

Brian Beatty, PT, CFP

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Hill Workout Full & Half 18-08-28&29

 

Based on Arthur Lydiard hill workout progression

Watch video for demonstration of Hill Springs and Hill Bounding drills
 

Short dynamic warm up 

1.5 mile easy pace Run to hill

 

Format:

Hill workouts  3 sets of each hill drill, increasing time with each repeat.  20, 40, 60 sec

Exercise sets before each hill drill, 30-45 sec for each exercise

 

Hill Springing– focus on push off & up, back leg drive, drive knees up, slow progress up the hill, short progression forward with each spring.

exercises

Stepping in Place, opposite elbow to knee crossover; High knees; 20 s  springs

High knees;     Lateral step to high stand;   40 c springs

Lateral step to high stand;   Lunge step back, back leg spring to push up; 60 sec springs

 

Hill Bounding – focus on forward drive, extend back leg behind you

Alternating Leg Forward Bend; Walking Lunges focus on long back leg 20 s bound

Alternating Leg Forward Bend; Walking Lunges focus on long back leg 40 s bound

Alternating Leg Forward Bend; Lunge step back, back leg spring 60 s bound

 

Hill Running  20, 40, 60 sec  (same exer set as previous workouts)

Exercise sets

Walking Lunge, Hover, High Stand   =>    20 sec hill run

Diagonal Forward  Hop =>   40 sec hill run

Lateral hops, switching legs (do ea side) => 60 sec hill run

 

Exercise Videos Below

Stepping In Place, Elbow to Opposite Knee

High Knees

Lateral Step to High Stand

Lunge Step Back with Back Leg Spring

Alternating Legs Forward Bend

Walking Lunge, Focus on Long Back Leg

Walking Lunge, Hover, High Stand

Diagonal Forward Hops

Lateral Hops, Switching Legs

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 8 months 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.