Fleet Feet Trail Run Training workout: Climbing the Hills

 Workout

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• 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

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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 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.
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