This workout is led in person by me, Assistant Coach Tom, after the Tuesday running workouts in April, 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:
- supine alternate single leg lift – 30 seconds
- cross crawl – 30 seconds
- triple pulse C crunch – 30 seconds
- triple pulse pike crunch – 30 seconds
- oblique knee drop – 1 minute
- hip bridge – 30 seconds
- hip bridge with knee opener – 30 seconds
- hover – 30 seconds
- hover single leg pulse lift – 30 seconds
- squat with alternating chest press twist and knee lift – 1 minute
- staggered hip circles with pulses (left leg) – 1 minute
- staggered hip circles with pulses (right leg) – 1 minute
- mermaids – 30 seconds
- mermaids with double leg extension – 30 seconds
- back extension butterflies – 1 minute
- Supine alternate single leg lift
- Supine on ground, rest feet on ground with knees bent, and then alternately lift one knee over hip.
- Supine on ground, rest feet on ground with knees bent, and then alternately lift one knee over hip.
- Cross Crawl
- Supine on ground, alternately bring one shoulder towards the opposite knee.
- Supine on ground, alternately bring one shoulder towards the opposite knee.
- C-Crunch
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- Pike Crunch
- Supine on ground, point feet skyward and crunch shoulders up off the ground.
- Supine on ground, point feet skyward and crunch shoulders up off the ground.
- Oblique Knee Drop
- 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, lift knees bent 90 degrees up, and then keeping your shoulders touching the ground rotate your knees together sideways.
- Hip Bridge
- 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.
- Hover
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
- Squat with Alternating Chest Press Twist and Knee Lift
- Squat down, then extend standing leg while lifting the other one, and twist torso towards the lifted leg while extending arms forward. Squat back down, then do the same as before but lifting the other leg and twisting the other way.
- Squat down, then extend standing leg while lifting the other one, and twist torso towards the lifted leg while extending arms forward. Squat back down, then do the same as before but lifting the other leg and twisting the other way.
- Staggered Hip Circles with Pulses
- 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. Pulse the leg at each of these three positions.
- 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. Pulse the leg at each of these three positions.
- Mermaids
- Start with weight on both butt cheeks and with both elbows touching the ground. Knees bent. Lifting feet off the ground, shift weight over to one butt cheek while extending the opposite arm. Then shift weight over to the other butt cheek, keeping the feet off the ground, and extending the other arm. The elbow of one arm is always down on one side, and the hand of the other arm down on the other.
- Start with weight on both butt cheeks and with both elbows touching the ground. Knees bent. Lifting feet off the ground, shift weight over to one butt cheek while extending the opposite arm. Then shift weight over to the other butt cheek, keeping the feet off the ground, and extending the other arm. The elbow of one arm is always down on one side, and the hand of the other arm down on the other.
- Back Extension Butterflies
- 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.
- 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.
