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 & mobility training into your busy week.
Strength and mobility training helps with injury prevention, confidence, muscle recruitment, running economy, muscle retention, healthspan, longevity, and fitness and running performance in general.
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
- split stance trunk twister (left and right) – 1 minute
- good mornings – 30 seconds
- cossack lunges – 1 minute
- T pushups (alternating left and right) – 30 seconds
- lateral walking plank – 1 minute
- double leg lift – 30 seconds
- scissor kicks – 30 seconds
- oblique leg drops (alternating left and right) – 1 minute
- jackknives (left and right) – 1 minute
- bridges – 1 minute
- lunges (left and right) – 1 minute
- 90/90 glute stretch (left and right) – 1 minute
- split stance trunk twister
- Twist your trunk towards the front leg while holding a lunge.
- good mornings
- With your fingertips up by your ears, hinge forward at the hip with a slight bend in the knees. Hinge down and up.
- cossack lunges
- Starting from a wide stance, lunge sideways.
- T pushups (alternating left and right)
- Do a pushup and at the top of the pushup, lift one hand up above your head and twist the spine. Keep the pelvis relatively stationary to work on spinal mobility, or rotate the pelvis and legs along with the spine to work on the oblique muscles.
- lateral walking plank
- From a plank position, step the arm and leg on one side of your body sideways at the same time. Try to minimize hinging at the waist and engage the core muscles.
- double leg lift
- Supine on ground, knees bent. Lift both bent knees up over the hips, keeping the head and back touching the ground.
- Supine on ground, knees bent. Lift both bent knees up over the hips, keeping the head and back touching the ground.
- 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.
- 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.
- oblique leg drops (alternating left and right)
- Supine on the ground, lift legs up with either one or both feet pointing skyward or with both knees bent, and then keeping your shoulders touching the ground rotate your knees together sideways, one way and then the other.
- Supine on the ground, lift legs up with either one or both feet pointing skyward or with both knees bent, and then keeping your shoulders touching the ground rotate your knees together sideways, one way and then the other.
- jackknives (left and right)
- Obliques exercise. One butt cheek on ground, one hand touching ground on either side for balance, legs extended. Then lift the legs up to the sky while keeping them straight.
- Obliques exercise. One butt cheek on ground, one hand touching ground on either side for balance, legs extended. Then lift the legs up to the sky while keeping them straight.
- bridges
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- lunges (left and right)
- Both feet touching the ground, with one foot stepped backwards, and both knees bent.
- Both feet touching the ground, with one foot stepped backwards, and both knees bent.
- 90/90 glute stretch (left and right)
- Butt on ground, one leg in front with knee bent, one leg behind. Stretch glutes.
- Butt on ground, one leg in front with knee bent, one leg behind. Stretch glutes.