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.
Strength, mobility, and balance 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
- C crunch (30 seconds)
- triple pulse C crunch (30 seconds)
- cross crawls with extended leg option (1 minute)
- hip bridge openers (30 seconds)
- triple pulse C crunch with extended legs option (30 seconds)
- plank with arms walk out and in with tricep pushup option (1 minute)
- scissor kicks (30 seconds)
- hover with legs step out and in (30 seconds)
- 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
- 90/90 stretch (left and right) – 1 minute
Exercise descriptions:
- C crunch (30 seconds)
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- triple pulse C crunch (30 seconds)
- C crunch with a triple pulse at the top and then back down
- cross crawls with extended leg option (1 minute)
- Supine on ground, alternately bring one shoulder towards the opposite knee. The other foot can be on the ground or you can extend that opposite leg for more of a challenge.
- clam bridges (30 seconds)
- Do a Bridge and then while holding at the top move your knees wider and then back in.
- triple pulse C crunch with extended legs option (30 seconds)
- plank with arms walk out and in with tricep pushup option (1 minute)
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight. Then walk the left hand forward, then the right hand forward, then walk the left hand back, and then walk the right hand back. Alternate which hand leads.
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight. Then walk the left hand forward, then the right hand forward, then walk the left hand back, and then walk the right hand back. Alternate which hand leads.
- scissor kicks (30 seconds)
- 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.
- hover with legs step out and in (30 seconds)
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight. Then step the left foot sideways, then step the right foot sideways, then step the left foot back in, and then step the right foot back in. Alternate which foot leads.
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight. Then step the left foot sideways, then step the right foot sideways, then step the left foot back in, and then step the right foot back in. Alternate which foot leads.
- 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)
- 90/90 stretch (left and right) – 1 minute
- 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.