🏃♀️9 Weekly Moves for Trail Running Strength + Form 🏃♂️
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[box]Each week we’ll focus on learning and incorporating a specific running form skill
(The Weekly Move) into your training plan![/box]
[box]We recommend you do The Weekly Move before each run that week as part of your warm-up.[/box]
PSST! If you find the “Weekly Move” helpful — we’ve put together a full routine to compliment your trail running training, with 9 weeks of easy-to-follow, targeted online workouts and drills to hone your trail running strength, form, and fitness. We give you the first 2 weeks free — then just pay $15/month as long as you use this Trail Run Program or any of the Running Skills and Strength programs.
→ Click here to sign up for the full program – 2 weeks free!
The Weekly Moves:
Weekly Move 1: Basic Strength and Mobility — (Nov 24-30)
Weekly Move 2: Single Leg Stability and Rotational Control — (Dec 1-7)
Weekly Move 3: Climbing the Hills — (Dec 8-14)
Weekly Move 4: Descending Uneven Terrain — (Dec 15-21)
Weekly Move 5: Following the Line of the Trail — (Dec 22-28)
Weekly Move 6: Smooth Cornering and Changing Directions — (Dec 29- Jan 4)
Weekly Move 7: Trail Cadence — (Jan 5-11)
Weekly Move 8: Agility on Rough Terrain — (Jan 12-18)
Weekly Move 9: Race Prep, Putting It All Together — (Jan 19-25)
DON’T FORGET YOUR WARM-UP! A good warm up is critical for many reasons before each run. The warm up routine below will form the foundation for each Weekly Move.
[box]Week 1: Basic Run Strength and Mobility[/box]
Weekly Move: Lunge Coordinates Glute, Hamstring and Quad
🔐Like this move? Want more? Click here to access the full Basic Run Strength and Mobility routine!
[box]Week 2: Single Leg Stability and Rotational Control[/box]
Weekly Move: Heisman Lunge
🔐Like this move? Want more? Click here to access the full Single Leg Stability and Rotational Control routine!
[box]Week 3: Climbing the Hills[/box]
Weekly Move: Hopping Lunge
🔐Like this move? Want more? Click here to access the full Climbing the Hills routine!
[box]Week 4: Descending Uneven Terrain[/box]
Weekly Move: Hop, Land, Circle Hip
🔐Like this move? Want more? Click here to access the full Descending Uneven Terrain routine!
[box]Week 5: Following the Line of the Trail[/box]
Weekly Move: Hop and Land Obstacle Course
🔐Like this move? Want more? Click here to access the full Following the Line of the Trail routine!
[box]Week 6: Smooth Cornering and Changing Directions[/box]
Weekly Move: Forward Bend Windmills
🔐Like this move? Want more? Click here to access the full Smooth Cornering and Changing Directions routine!
[box]Week 7: Trail Cadence[/box]
Weekly Move: Butt Kick and Back Leg Spring
🔐Like this move? Want more? Click here to access the full Trail Cadence routine!
[box]Week 8: Agility on Rough Terrain[/box]
Weekly Move: Hopping Lunge, Moving in Diagonals
🔐Like this move? Want more? Click here to access the full Agility on Rough Terrain routine!
[box]Week 9: Race Prep, Putting It All Together[/box]
Weekly Move: Finding Running Flow
🔐Like this move? Want more? Click here to access the full Race Prep, Putting It All Together routine!