RSS Shelter In Workout 4

Running Skills and Strength weekly workouts

Shelter In: Workout 4: Up and Out of the Chair

The chair helps us become a better runner, all we have to do is get out of it and use it to help us move.

Class Participants, will get an invite to join a Zoom or Google Meet live stream

Click here to access the Google Meet participant tutorial

We will do this Circuit Workout, 45 sec on, 15 sec rest, 4 rounds. (Videos Below)

1. Squat Hover Toward Chair

2. Heisman Lunge

3. Mountain Climber Plank Switching Feet

4. Single Leg Squat Cone Touch

5. Slow Curl Up, Anchored Feet

6. Lunge Back Foot on Chair

7. Plank, High to Low

8. Bridge Rotating Pelvis Around a Central Axis

9. Side Plank Touch Top Leg Forward and Back

Extra cueing based on what we saw last week

Supplemental / Breaking It Down for added benefit

1. Squat, Controlling Alignment Using Stick / Dowel

1. Squat Form: Parallel Lines to Avoid Spine Strain

2. Heisman Lunge – Instructional

3. Mountain Climber Plank Instructional

4. Single Leg Squat Cone Touch – Instructional and Progressives

7. High to Low Plank, Stable Diagonals

8.Bridge Rotating the Pelvis Around a Central Axis – Instructional

8. Rotating Pelvis in Bridge, Clarifying Hip Movement

9. Setting Up Stable Shoulders in Side Planks

Workout Videos

Tying It Together
Do this after you have finished the exercise set. This maximizes the carry over of the exercises into actual changes in you running.

Tying It Together: Turning From the Hips in Standing and Running.