This workout is led in person by me, Assistant Coach Tom, after the Tuesday evening workouts, if weather and conditions allow, and if anyone is present and interested. Please let me know at the workout if you are interested, and we can do the workout together after the warmdown.
The idea of this workout is to help familiarize you with different exercises you can do without any equipment. And even if you do know them, it’s a good opportunity to fit some strength training into your busy week.
Strength training helps with running economy, fitness, injury prevention, and longevity.
If you’re doing the workout at home or at the gym, you have the option of making the exercises more challenging by using weights and resistance bands and by extending the duration.
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The focus of the workout this month is on the hips, thighs, and glutes.
10 minutes:
- cat and cow – 30 seconds
- hover – 30 seconds
- commando crawls – 60 seconds
- c-crunch – 30 seconds
- scissor kicks – 30 seconds
- warrior 3 pose (left) – 60 seconds
- warrior 3 pose (right) – 60 seconds
- sumo squat pose – 90 seconds
- fire hydrants (left) – 30 seconds
- fire hydrants (right) – 30 seconds
- side plank rotations – 60 seconds
- superman – 30 seconds
- swimmers – 30 seconds
- hip flexor stretch (left) – 15 seconds
- hip flexor stretch (right) – 15 seconds
Cat Cow Stretch
- Down on all fours, then arch back up (cat) and down (cow).
Hover
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
Commando Crawls
- Plank or hover position, then walk one hand forward at the same time as walking the opposite foot forward. Then do the same with the other hand and foot. You can crawl forwards and backwards this way.
C-Crunch
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
Scissor Kicks
- Supine on the ground, lift extended legs and then bring the feet wide, and then bring the feet back towards one another and continuing the motion move one foot just forward of and/or slightly past the other foot. Weave feet back out and in, alternating which foot goes forward of the other.
Warrior 3 Pose
- Balance on one foot, with the standing leg relatively straight, torso hinged forward at the hip, and the other leg relatively straight and extended back behind you.
Sumo Squat Pose
- Squat with feet and knees very wide, with knees over hips.
Fire Hydrants
- Start on hands and knees. Lift one knee up and sideways.
Side Plank Rotations
- Start in a side plank position, and then rotate into a plank position.
Superman
- Prone on ground, then lift your upper body, hands, knees, and toes off the ground.
Swimmers
- Lie on your belly, then do back extensions while alternately lifting the opposite arm and leg.
Hip Flexor Stretch
- Down on one knee with the other foot stepped forward, and then shift your weight forward.
