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:
- glute bridges – 1 minute
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- side kicks (left) – 30 seconds
- Lying on side with one hand propping head and the other hand palm/fingers touching the ground, lift the top leg and move it forward and then back to where the feet are vertically stacked, keeping the top leg lifted the whole time. This move dynamically lengthens the hamstring.
- arm circles (left) – 30 seconds
- Lying on side with knees bent and legs and feet together, work on thoracic spine mobility by moving the top arm in a large circle parallel to the ground. The lower body stays still; keep all the motion in the upper body.
- side kick (right) – 30 seconds
- arm circle (right) – 30 seconds
- 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.
- Jackknife with no movement: hold a static position (left) – 30 seconds
- Obliques exercise. One butt cheek on ground, one hand touching ground on either side for balance, legs extended. Then lift the legs up to the sky while keeping them straight.
- Jackknife with top leg lifts (left) – 30 seconds
- Keep the bottom leg unmoving. Option to place the foot of the nonmoving leg on the ground.
- Keep the bottom leg unmoving. Option to place the foot of the nonmoving leg on the ground.
- Jackknife with bottom leg lifts (left) – 30 seconds
- Keep the top leg unmoving. Option to place the foot of the nonmoving leg on the ground.
- Keep the top leg unmoving. Option to place the foot of the nonmoving leg on the ground.
- Jackknife with no movement: hold a static position (right) – 30 seconds
- Jackknife with top leg lifts (right) – 30 seconds
- Jackknife with bottom leg lifts (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.
- Plank – 30 seconds
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight. Option to do this from knees rather than toes.
- Pushups – 1 minute
- Face down on toes and hands with body straight, push up from a bottom position. Option to do this from knees rather than toes.
- Hip Flexor Stretch (left) – 30 seconds
- Down on one knee with the other foot stepped forward, and then shift your weight forward.
- Hip Flexor Stretch (right) – 30 seconds