Workout Purpose and Description
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. This sort of training helps with injury prevention, confidence, muscle recruitment, running economy, muscle retention, healthspan, longevity, and fitness and running performance in general.
You have the option of making the exercises more challenging by using weights and resistance bands and by extending the duration.
At the Tuesday evening group run we sometimes do this workout together, but that won’t be an option this month at the Woburn cinema location.
10 minutes:
- leg drops with arm reach (alternating sides) – 1 minute
- Starting from a supine position with 90 degree knees above hips and hands gently pressing the knees, lower one foot to the ground at the same time as extending the same-side arm backwards, then bring the knee and arm back in.
- Starting from a supine position with 90 degree knees above hips and hands gently pressing the knees, lower one foot to the ground at the same time as extending the same-side arm backwards, then bring the knee and arm back in.
- Oblique Knee Drops (alternating sides) – 1 minute
- Supine on the ground, lift knees bent 90 degrees up, and then keeping your shoulders touching the ground rotate your knees together sideways. Option to straighten top leg as you lower.
- C-Crunch – 1 minute
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips. Option to add a triple pulse at the top.
- hip bridge – 1 minute
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground. Options to add a triple pulse at the top.
- Inner thigh leg lifts (left side) – 30 seconds
- Starting from a side position propped up on one elbow, the bottom leg is straight while the foot of the top leg is touching the ground forward of the knee of the bottom leg. Then lift the bottom leg up and down. Option to add pulses at the top without ever lowering the bottom leg back down to the floor.
- Inner thigh circles (left side) – 15 seconds left side
- Staying in the same position, move the bottom leg in circular clockwise motion.
- Inner thigh circles (left side) – 15 seconds left side
- Staying in the same position, move the bottom leg in circular counter-clockwise motion.
- Inner thigh leg lifts (right side) – 30 seconds
- Inner thigh clockwise circles (right side)- 15 seconds
- Inner thigh counter-clockwise circles (right side) – 15 seconds
- lat pulldown back extensions – 1 minute
- Starting from a prone position, extend the back to lift the upper body off the ground while pulling the arms back to further engage the back muscles.
- Warrior 1 Pose (left side) – 30 seconds
- Top of a lunge position, with the pelvis facing towards the front foot.
- Warrior 2 Pose (left side) – 30 seconds
- Like Warrior 1, but with the rear foot and pelvis turned perpendicular to the front foot.
- Warrior 3 Pose (left side) – 30 seconds
- 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.
- Warrior 1 Pose (right side) – 30 seconds
- Warrior 2 Post (right side) – 30 seconds
- Warrior 3 Pose (right side) – 30 seconds
