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 timeForward 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 StarCool down, Q & A
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/trailprogramAdaptations for trailside were:
Stork DB row => Lateral Hops
Walking with Weight => Sas-squating (ask Coach’s Sam and Nora about the name)
Pike => V sitDynamic Warm up for running
Dynamic Cool Down
Workout done on 2017-12-13If you like this workout, give our online workout program and community for Endurance Sport a try.
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