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 to provide a base for more intensive training. Join us and 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
- hip openers (left and right) – 30 seconds
- squats – 30 seconds
- burpees – 1 minute
- plank – 30 seconds
- bolt fireflies (alternating left and right) – 1 minute
- skydivers – 1 minute
- rolling plank (alternating left and right) – 1 minute
- warrior 1 pose (left) – 30 seconds
- warrior 2 pose (left) – 30 seconds
- warrior 3 pose (left) – 30 seconds
- half moon pose (left) – 30 seconds
- warrior 1 pose (right) – 30 seconds
- warrior 2 pose (right) – 30 seconds
- warrior 3 pose (right) – 30 seconds
- half moon pose (right) – 30 seconds
- hip flexor stretch (left and right) – 30 seconds
- hip openers (left and right)
- From a standing position, lift one knee forward, then rotate at the hip to move the lifted knee out to the side. At the end bring your heel backwards.
- From a standing position, lift one knee forward, then rotate at the hip to move the lifted knee out to the side. At the end bring your heel backwards.
- squats
- burpees
- Start from a standing position, squat, kick feet back, do a pushup, return to squat, stand, and jump.
- Start from a standing position, squat, kick feet back, do a pushup, return to squat, stand, and jump.
- plank
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight.
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight.
- bolt fireflies (alternating left and right)
- Starting from a plank position, bend your knees and push your weight towards your feet, and then shift your weight forward back over your hands while lifting one knee towards the elbow into a “firefly.”
- skydivers
- Lie prone with your knees bent and your feet close to each other and pointing up to the sky, and then lift your knees up off the ground.
- Lie prone with your knees bent and your feet close to each other and pointing up to the sky, and then lift your knees up off the ground.
- rolling plank (alternating left and right)
- Plank, and then lift one hand off the ground and roll until your torso is facing sideways.
- Plank, and then lift one hand off the ground and roll until your torso is facing sideways.
- warrior 1 pose (left)
- Top of a lunge position, with the pelvis facing towards the front foot.
- Top of a lunge position, with the pelvis facing towards the front foot.
- warrior 2 pose (left)
- Like Warrior 1, but with the rear foot and pelvis turned perpendicular to the front foot.
- Like Warrior 1, but with the rear foot and pelvis turned perpendicular to the front foot.
- warrior 3 pose (left)
- 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.
- 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.
- half moon pose (left)
- Like the Warrior 3 Pose, but with the pelvis and torso rotated to be perpendicular to the ground.
- Like the Warrior 3 Pose, but with the pelvis and torso rotated to be perpendicular to the ground.
- warrior 1 pose (right)
- warrior 2 pose (right)
- warrior 3 pose (right)
- half moon pose (right)
- hip flexor stretch (left and right)
- Down on one knee with the other foot stepped forward, and then shift your weight forward.
- Down on one knee with the other foot stepped forward, and then shift your weight forward.