Fleet Feet Trail Run Training workout: Climbing the Hills - Balanced Movement Studio

Fleet Feet Trail Run Training workout: Climbing the Hills

Brian Beatty, PT, CFP

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 Workout

  • Dynamic warm up as a group – see belowIntroduction, 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 30 sec on, 15 rest; 1.30 circuit rest 17:45 total time

    Double Leg Squats Arms Overhead
    Quadruped Torso Rotations
    Partner Lunge Rows Stepping Back to Forward – each side
    Jumping Lunges
    Bicycle Leg Runner’s Crunch
    Plank With Hand Taps
    Single Leg Squats – each side
    Running Bridge
    Ski Jumper W to Y

    Cool down, Q & A


    Exercise Videos

    This workout is a no equipment, trailside friendly version of Balanced Movement Online’s Little River Trail Program: week 2; Climbing the Hills

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

    Adaptations for trailside were:
    Step Ups => Double Leg Squat Hands Overhead
    DB Press on Ball => Plank with Hand Taps
    Dynamic Warm up for running

    Dynamic Cool Down
    Workout done on 2017-11-29

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

    Balanced Movement Online Programs


    NEW!! Full and Half Marathon Strength & Skills Program 14-20 weeks of focused strength and stability routines to prepare you for your fastest, strongest marathon or half marathon yet -- injury-free! 


    4 expertly crafted routines appropriate for all levels & in all phases of the training cycle A perfect complement to our in-person Running Strength & Skills Class, this subscription gives you access to ALL our weekly online running workouts!
     
    8 week program leading up to Little River Trail Run in January 6 month Strength and Skills program to build to a 100 mile Trail Run
     
    Balanced Movement for Endurance Sports - Weekly Workouts 12 weeks of strength & skills for running on tough terrain Training for Uwharrie Mountain Run
     
    9 weeks of theme-focused trail running strength & skills workouts
     
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