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
- Toe taps – 30 seconds
- C-Crunch toe taps – 30 seconds
- Lying Straight Leg Raises – 30 seconds
- scissor kicks – 30 seconds
- hip bridge – 30 seconds
- hip bridge pulses – 30 seconds
- hover – 30 seconds
- moving hover – 30 seconds
- plank – 30 seconds
- plank jacks – 30 seconds
- squats – 30 seconds
- Crescent Lunges with Single Leg Squat (left) – 30 seconds
- Crescent Lunges with Single Leg Squat (right) – 30 seconds
- walking squats – 30 seconds
- sumo squat pose – 30 seconds
- Side Hover with Hip Lifts (left) – 30 seconds
- side hover crunches (left) – 30 seconds
- Side Hover with Hip Lifts (right) – 30 seconds
- side hover crunches (right) – 30 seconds
- back extensions – 30 seconds
- C-Crunch Toe Tap
- Do a C-Crunch and then tap the toes of one foot down to the ground and back up, all while holding your torso up.
- Lying Straight Leg Raise
- Supine on the ground, lift extended legs.
- 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.
- Bridge
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Hover
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
- Moving Hover
- Hover, and then rock slightly forward and then rock back.
- Plank
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight.
- Plank Jacks
- Plank position, and then jump the feet out wide, and then jump the feet back in.
- Crescent Lunge with Single Leg Squat
- Lunge with a forward hinge at the hips, rear leg is straight at the knee with opposite hand on hip and other arm held straight up above head. Squat on the one leg.
- walking squats – staying in a squat position, “walk” sideways back and forth
- Sumo Squat Pose
- Squat with feet and knees very wide, with knees over hips.
- Side Hover with Hip Lift
- Hover on one elbow with either both feet touching the ground or one knee and one foot touching the ground, and your torso straight and facing sideways, then slightly hinge sideways to lift the hip.
- Side Hover with Oblique Crunch
- Hover on one elbow with either both feet touching the ground or one knee and one foot touching the ground, and your torso straight and facing sideways, then crunch your top off-the-ground elbow and knee in towards one another.
- Back Extension
- Prone on ground, hands stay off the ground, toes touching the ground. Lift your upper body up from the ground.
