Embedded Files
Ten Minutes of Glory
2:00 on, 2:00 rest - Repeat 3x
15x Russian twists
15x Side ups
15x Balancing crunches
15x Side crunches
15x Curl ups
15x Crunches
Hip Activation (pre-running warmup)
Do this routine to activate small and big muscles in your hip before you use them to run. Use it to identify what feels tight or needs more attention. You can customize this list for yourself. Decide what is best for you and prioritize those motions.
10x squats
5x kneeling hurdler (each side)
5x bird dogs (each side)
5-10x shoulders down hip lift (two-legged, then one-legged)
5x laying hip flexor circles
clockwise (each leg)
counter-clockwise (each leg)
bicycle forward (each leg)
bicycle backward (each leg)
30 second single-leg balancing squat (on a balance disc if you have one)
The strength training plan has three levels. Level 1 is essential things that could even be done everyday or a few times a week for beginners. Level 2 is more in depth and includes two circuits of body-weight movements. Level 3 includes a mix of body-weight and dumbbells exercises that require some equipment.
The full Strength Routines document includes QR code links to YouTube videos that explain the movements for each level.
Page updated
Google Sites
Report abuse