Hill Workout: Fleet Feet Running Club 5K & 10K
Brian Beatty, PT, CFP
September 4 & 5, 2018
1 Dynamic warm up:
Lunge matrix, some long steps, open front of hips
2 Easy run warm up:
Run 0.5 – 1.5 mile easy
1 Exercise set:
60-90 seconds
2 Timed hill repeats
1 Step back lunge, hover, high stand
Front leg glute emphasis
2 Step back lunge push quickly off back leg
Back leg spring emphasis
3 Side lunge to high stand
pushing up from hip emphasis
1 Step back lunge, hover, high stand
Front leg glute emphasis
2 Step back lunge push quickly off back leg
Back leg spring emphasis
3 Side lunge to high stand
pushing up from hip emphasis
1Forward bend, dipping bird
Hip moving back creates the stability and control
2Low hops, quick turnover of legs, light land
Quick legs turnover up and down the hill
3Quick running man
Coordination of opposite arm & leg creates balance
1Walking lunge with hover
Push forward, lengthen stride, soft landing
2Lateral hops, switching feet
Power from hips, agility with feet
Dynamic Cool Down: glutes, hamstring, quad and calf
Exercise Videos
Categories: Fitness and Strength Exercises, Fleet Feet Training Groups, Running Resources