Fleet Feet Trail Run Training workout: Following The Line of Trail

 Workout

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• Dynamic warm up as a group – see below
  Introduction, Dynamic warm up,
  30 min run (timed out & back on the Pumpkin loop)20 min circuit exercise block based on the Balanced Movement Online weekly workout
  Workout for group – go through each exercise slowly, answer questions, provide cueing; then 2 circuits at 45 sec on, 15 rest; 30 sec circuit rest 18:15 total time

  Forward Bend Opposite Hand to Knee
  Plank with Hand Taps – feet wide
  Lateral Hops – Speed Skaters
  Double Squat to Single Leg Stand – Arms Overhead
  Partner Step Back Lunge to Single Arm Row
  Wave Arms While Holding Squat
  Lateral Walks in Squat – Pelvis Level
  V Sit c rotations and hand taps
  Plank to Star

  Cool down, Q & A

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  Exercise Videos

  This workout is a no equipment, trailside friendly version of Balanced Movement Online’s Little River Trail Program: week 4; Following The Line of the Trail

  Exercise video content can be found here:
  https://vimeo.com/ondemand/trailprogram

  Adaptations for trailside were:
  Stork DB row => Lateral Hops
  Walking with Weight => Sas-squating (ask Coach’s Sam and Nora about the name)
  Pike => V sit

   

  Dynamic Warm up for running

  Dynamic Cool Down
  Workout done on 2017-12-13

  If you like this workout, give our online workout program and community for Endurance Sport a try.
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