Running Skills and Strength weekly workouts
Shelter In: Workout 1: A Solid Home Foundation
This workout sets up basic movement patterns for running: strong legs, holding a stable, level pelvis, engaged core for upright spine, connecting to the shoulders and arms for balance
Class Participants, will get an invite to join a Google Meet live stream
We will do this Circuit Workout, 45 sec on, 15 sec rest, 4 rounds. (Videos Below)
|1. Side Lunge to High Stand|
|2. Windshield Wiper Legs with Arm Reach|
|3. Down Dog Push Up|
|4. Single Leg Squat Cone Touch|
|5. V Sit Back, Pulling From Feet|
|6. Step Back Lunge to Single Arm Row|
|7. Double Leg Jump In Place|
|8. Marching Bridge|
|9. Plank to Star|
supplemental / Breaking It Down
1. Side Lunge to High Stand – Instructional
5. V Sit Back, Pulling From Feet, Instructional
8. Bridge Finding Neutral Pelvis
Extra cueing based on what we saw in the live class
Tying It Together
Do this after you have finished the exercise set. This maximizes the carry over of the exercises into actual changes in you running.
Finding support for the arms and shoulders. Exploring how to get arm movement supported from a wide position of the shoulders. Connecting this support through the torso to the movement of the hips and legs..
Module Introductory Material
Primary Running Movement Patterns
Overview of the movement patterns of running and how understanding them improves the ability for exercises to carry over into improvements in running form.
How to Use the “Tying It Together” Movements
Guidance on how to best utilize the “Tying It Together” movements at the end of a workout to create the neuromuscular learning that carries the workout over into new movement habits.
|supplemental / Breaking It Down|
|1. Side Lunge to High Stand – Instructional|
|5. V Sit Back, Pulling From Feet, Instructional|
|8. Bridge Finding Neutral Pelvis|
Full Live Stream of Quick Workout Version with Extended Cool Down
Live Stream of Quick Workout Extended Cool Down Only