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.
If you are interested in doing this workout in person with assistant coach Tom, approach him at a Tuesday evening group run, and he will be glad to lead you and anyone else interested through this workout after the run. At the Woburn track where the Tuesday evening group runs currently take place, we have the option of doing this workout on the periphery of the track itself, or on the astroturf field, depending on weather and conditions.
10 minutes:
- 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 double pulse at the top.
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips. Option to add a double pulse at the top.
- Cross Crawl – 1 minute
- Supine on ground, alternately bring one shoulder towards the opposite knee. Option to keep the extended leg bent or even touch its foot to the floor.
- C-crunch triple pulses – 30 seconds
- Three pulses at the top before lowering down. Option to do regular C-crunches with no pulsing.
- Bridges – 30 seconds
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Single leg bridges (left) – 30 seconds
- Same as bridge, but with one leg extended up to the sky.
- Single leg bridges (right) – 30 seconds
- Hover – 30 seconds
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight. Option to do this from knees rather than toes.
- Hover with Alternating Toe Taps – 30 seconds
- Hover and then lift one leg, move that leg sideways, tap the toes of that leg lightly down to the ground, and then lift the leg again and bring it back to starting position. Alternate legs.
- Squat Jumps in and out – 1 minute
- Jump feet wide, then jump feet back in.
- Side Hover with Oblique Crunch (left) – 30 seconds
- 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.
- Side Hover with Oblique Crunch (right) – 30 seconds
- Mountain Climbers (switching) – 1 minute
- Mountain climbers where the front foot lands outside the hand, and then jump to switch legs. Option to do this without jumping.
- Back Extension Butterflies – 1 minute
- Prone on ground, hands stay off the ground, toes touching the ground. Lift your upper body up from the ground, and move your lifted arms forward and back.
- Child’s pose – 30 seconds
- Stretch of the lower back.
- Stretch of the lower back.
- Child’s pose twists (left) – 15 seconds
- Spine mobility stretch.
- Child’s pose twists (right) – 15 seconds
