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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9/4&5/18

Dynamic warm up: include lunge matrix, some long steps, open front of hips

Run warm up: easy 0.5 – 1.5 mile

Format: Exercise set 60-90 seconds

Then Timed Hill Run Repeats

3 x 15 sec hill repeats:
Exercises
Step back lunge, hover, high stand – front leg glute emphasis
Step back lunge push quickly off back leg – back leg spring emphasis
Side lunge to high stand – pushing up from hip emphasis

3 x 30 sec hill repeats
Exercises
Forward bend, dipping bird – hip moving back creates the stability and control
Low hops, quick turnover of legs, light land – quick legs turnover up and down the hill
Quick running man – coordination of opposite arm & leg creates balance

2 x 60 sec hill repeats
Exercises
Walking lunge with hover – push forward, lengthen stride, soft landing
Lateral hops, switching feet – power from hips, agility with feet

Dynamic Cool Down: glutes, hamstring, quad and calf

Exercise Videos
Step Back Lunge, Hover, High Stand

Step Back Lunge with Quick Back Leg Spring

Side Lunge to High Stand

Forward bend, Dipping Bird

Low Hops, Quick Turnover of Legs

Quick Running Man

Walking Lunge with Hover the Push Forward

Lateral Hops, Switching Feet

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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.