At the new winter training location for the weekly Tuesday evening running workout, we do not have an option for doing this strength workout together.
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.
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10 minutes
- cat cow stretch – 30 seconds
- alternating quadruped – 30 seconds
- lying straight leg raise – 1 minute
- rope climber crunch – 1 minute
- frog squats – 1 minute
- warrior 3 pose on left leg – 30 seconds
- warrior 3 pose on right leg – 30 seconds
- squat jumps – 1 minute
- sumo squat pose – 1 minute
- side plank left side – 30 seconds
- side plank right side – 30 seconds
- superman from floor – 1 minute
- lunging hip flexor stretch left leg – 15 seconds
- lunging hip flexor stretch right leg – 15 seconds
- 90/90 stretch left leg – 15 seconds
- 90/90 stretch right leg – 15 seconds
- cat cow stretch – 30 seconds
- Cat Cow Stretch
- Down on all fours, then arch back up (cat) and down (cow).
- alternating quadruped – 30 seconds
- Quadruped
- Down on all fours, then extend one arm and the opposite leg.
- lying straight leg raise – 1 minute
- Lying Straight Leg Raise
- Supine on the ground, lift extended legs.
- rope climber crunch – 1 minute
- Rope Climber Crunch
- Supine on ground, knees bent. Lift torso up, keeping the feet touching the ground, and move your hands and lift your torso incrementally as if you’re climbing a rope.
- frog squats – 1 minute
- Frog Squats
- Stand up and bend over and touch your elbows to your knees, keeping your legs straight. Then squat, all while keeping your elbows at your knees.
- warrior 3 pose on left leg – 30 seconds
- Warrior 3 Pose
- 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 3 pose on right leg – 30 seconds
- squat jumps – 1 minute
- Squat Jumps
- Squat down, and then jump.
- sumo squat pose – 1 minute
- Sumo Squat Pose
- Squat with feet and knees very wide, with knees over hips.
- side plank left side – 30 seconds
- Side Plank
- Plank on one hand with either both feet touching the ground or one knee and one foot touching the ground, and your torso straight and facing sideways.
- side plank right side – 30 seconds
- superman – 1 minute
- Superman
- Prone on ground, then lift your upper body, hands, knees, and toes off the ground.
- lunging hip flexor stretch left leg – 15 seconds
- Hip Flexor Stretch
- Down on one knee with the other foot stepped forward, and then shift your weight forward.
- lunging hip flexor stretch right leg – 15 seconds
- 90/90 stretch left leg – 15 seconds
- 90/90 Stretch
- Butt on ground, one leg in front with knee bent, one leg behind. Stretch glutes.
- 90/90 stretch right leg – 15 seconds