This workout is led in person by 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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10 minutes
- cat cow stretch – 30 seconds
- alternating quadruped – 30 seconds
- lying straight leg raise – 1 minute
- rope climber crunch – 1 minute
- frog squats – 1 minute
- warrior 3 pose on left leg – 30 seconds
- warrior 3 pose on right leg – 30 seconds
- donkey kicks left leg – 30 seconds
- donkey kicks right leg – 30 seconds
- sumo squat pose – 1 minute
- side plank left side – 30 seconds
- side plank right side – 30 seconds
- superman – 1 minute
- lunging hip flexor stretch left leg – 15 seconds
- lunging hip flexor stretch right leg – 15 seconds
- 90/90 stretch left leg – 15 seconds
- 90/90 stretch right leg – 15 seconds
Cat Cow Stretch
- Down on all fours, then arch back up (cat) and down (cow).
Quadruped
- Down on all fours, then extend one arm and the opposite leg.
Lying Straight Leg Raise
- Supine on the ground, lift extended legs.
Rope Climber Crunch
- Supine on ground, knees bent. Lift torso up, keeping the feet touching the ground, and move your hands and lift your torso incrementally as if you’re climbing a rope.
Frog Squats
- Stand up and bend over and touch your elbows to your knees, keeping your legs straight. Then squat, all while keeping your elbows at your knees.
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.
Donkey Kicks
- Down on all fours, kick one leg backwards.
Sumo Squat Pose
- Squat with feet and knees very wide, with knees over hips.
Side Plank
- Plank on one hand with either both feet touching the ground or one knee and one foot touching the ground, and your torso straight and facing sideways.
Superman
- Prone on ground, then lift your upper body, hands, knees, and toes off the ground.
Hip Flexor Stretch
- Down on one knee with the other foot stepped forward, and then shift your weight forward.
90/90 Stretch
- Butt on ground, one leg in front with knee bent, one leg behind. Stretch glutes.
