Hill Drill Workout: Fleet Feet Running Club Full & Half - Balanced Movement Studio

Hill Drill Workout: Fleet Feet Running Club Full & Half

Brian Beatty, PT, CFP

Share this with your friends!
Email this to someone
email
Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Hill Workout | Full & Half | August 28-29, 2018

Based on Arthur Lydiard hill workout progression 
Watch video for demonstration of Hill Springs and Hill Bounding drills

WARM UP

1 Dynamic warm up:
Lunge matrix, some long steps, open front of hips

2 Easy run warm up:
Run 1.5 mile easy to base of hill

WORKOUT FORMAT

1 Exercise set before each hill drill
30-45 sec for each exercise

2 Timed hill drills
3 sets of each hill drill, increasing time with each repeat (20, 40, 60 sec)

HILL DRILL #1: Hill Springing

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

1 Stepping in Place
2Opposite elbow to knee crossover
3 High knees
4 20 second springs


1High knees
2Lateral step to high stand
3 40 second springs

1Lateral step to high stand
2Lunge step back
3back leg spring to push up
460 second springs

HILL DRILL #2: Hill Bounding 

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

1Alternating Leg Forward Bend
2Walking Lunges focus on long back leg
3 20 second bound

1Alternating Leg Forward Bend
2Walking Lunges focus on long back leg
3 40 second bound

1Alternating Leg Forward Bend
2Lunge step back
3 Back leg spring
4 60 second bound

HILL RUNNING: 20, 40, 60 sec 

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

1Walking Lunge, Hover, High Stand
220 second hill run

1Diagonal Forward  Hop
2 40 second hill run

1Lateral hops, switching legs (do ea side)
2 60 second hill run

COOL DOWN 

 


Exercise Videos










Share this with your friends!
Email this to someone
email
Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Tags: , ,

Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 10 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.