This workout is led in person by me, Assistant Coach Tom, after the Tuesday running workouts in March, if weather and conditions allow, and if anyone is present and interested. Please let me know at the workout if you are interested.
The idea of this workout is to help familiarize you with different exercises you can do without any equipment. And even if you do know them, it’s a good opportunity to fit some strength training into your busy week.
Strength training helps with running economy, fitness, injury prevention, and longevity.
10 minutes:
1. C-Crunch Toe Tap – 40 seconds
2. Top Half Crunch – 40 seconds
3. Oblique Knee Drop – 40 seconds
4. Bridge – 40 seconds
5. Hover – 40 seconds
6. Sliding Plank with Double Leg Lift – 40 seconds
7. Frog C-Crunch with Shootout – 40 seconds
8. Hover with Hip Drops – 40 seconds
9. Staggered Hip Circles with Kickback Pulses (left) – 40 seconds
10. Staggered Hip Circles with Kickback Pulses (right) – 40 seconds
11. Oblique Knee Tuck Plus Jackknife (left) – 40 seconds
12. Oblique Knee Tuck Plus Jackknife (right) – 40 seconds
13. Horse Stance Pointer with Wide Climber (left) – 40 seconds
14. Horse Stance Pointer with Wide Climber (right) – 40 seconds
15. Back Extensions – 40 seconds
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- Do a C-Crunch and then tap the toes of one foot down to the ground and back up, all while holding your torso up.
- Crunch, but when you release back down don’t lower all the way to the ground, and then crunch back up again.
- Supine on the ground, lift knees bent 90 degrees up, and then keeping your shoulders touching the ground rotate your knees together sideways.
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
- Plank with feet wide, and then shift weight sideways over one hand, while lifting the opposite extended leg twice. Slide the move over to do the same on the other side.
- A Frog C-Crunch is a C-Crunch with the knees spread wide and the feet touching, and the hands touching and reaching through the knees. Adding a Shootout to this means then extending the arms and legs as you lower your torso back down.
- Hover and then slightly drop one hip and then the other hip a bit closer to the ground.
- Stand upright and with no hinging at the hips. Lift one leg to put its knee in front of your hip, then rotate that knee sideways, then rotate that knee backwards and then kick that off-the-ground leg backwards and pulse the backwards kick.
- Obliques exercise. One butt cheek on ground, one hand touching ground on either side for balance, legs extended. Then bend the knees to bring them in towards your chest.
- 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.
- Down on all fours, then extend one arm forward and lift the opposite leg with its knee bent up and sideways.
- Prone on ground, hands stay off the ground, toes touching the ground. Lift your upper body up from the ground.
