Hill Workout: Fleet Feet Running Club 5K & 10K - Balanced Movement Studio

Hill Workout: Fleet Feet Running Club 5K & 10K

Brian Beatty, PT, CFP

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September 4 & 5, 2018

WARM UP

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

2 Easy run warm up:
Run 0.5 – 1.5 mile easy

WORKOUT FORMAT

1 Exercise set:
60-90 seconds

2 Timed hill repeats

HILL REPEAT SET 1: 3 x 15 second repeats

1 Step back lunge, hover, high stand
 Front leg glute emphasis
2 Step back lunge push quickly off back leg
Back leg spring emphasis
3 Side lunge to high stand
pushing up from hip emphasis

HILL REPEAT SET 2: 3x 15 second repeats

1 Step back lunge, hover, high stand
 Front leg glute emphasis
2 Step back lunge push quickly off back leg
Back leg spring emphasis
3 Side lunge to high stand
pushing up from hip emphasis

HILL REPEAT SET 3: 3x 30 second repeats

1Forward bend, dipping bird
Hip moving back creates the stability and control
2Low hops, quick turnover of legs, light land
Quick legs turnover up and down the hill
3Quick running man
Coordination of opposite arm & leg creates balance

HILL REPEAT SET 4: 2 x 60 second repeats

1Walking lunge with hover
Push forward, lengthen stride, soft landing
2Lateral hops, switching feet
Power from hips, agility with feet

COOL DOWN 

Dynamic Cool Down: glutes, hamstring, quad and calf


Exercise Videos









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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.