Welcome to the latest edition of Workout Wednesday! Each week I've been unveiling a new component of my strength for runners program. So far I've released the first month of strength workouts and an interval cardio workout as well as a treadmill hill workout as part of month two.
In the first month we did a time-based protocol. The idea is to keep moving and get your strength work done quickly and efficiently. This month we will start to incorporate weights and will count reps in a circuit fashion.
These are intended to be quick workouts that you can tack on to the end of your easy run days (less than 30 minute runs at an easy pace). I would recommend this workout twice a week.
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FIT TO RUN: MONTH 2 STRENGTH WORKOUT (A)
EQUIPMENT:
INSTRUCTIONS:
Perform the assigned reps of each exercise then move to the next exercise without rest. When you have completed all the exercises, rest for one minute (or as long as you need) and then repeat the circuit one or two more times.
PLANK ROW TO SIDE PLANK
Start in straight arm plank position with your wrists directly under your shoulders and your legs a little wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike (get that butt out of the air) or sag down.
With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling, keeping your arms close to your sides.
Twist to the right to move into a side plank position keeping your right leg in front of your left for stability. Reach your arm to the ceiling and hold for 3-5 seconds before returning to plank position. Repeat on other side.
SINGLE LEG LIFT & CHOP
Stand on your right leg and grip the weight on each end with two hands. Reach your arms straight up over your right shoulder and slightly twist your torso to the right. With straight arms, bring the weight across your body and down towards the outside of your left knee by rotating your torso and shoulders. Repeat on other side.
MOUNTAIN CLIMBER
Start in a straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg in to touch your elbow, then back to plank position. Repeat on other side. Right then left equals one rep. Move as quickly as possible while maintaining strict form.
SINGLE LEG DEAD LIFT
Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Grip the weight on each side with two hands and lower until your back is parallel to the floor. With your back straight return to the upright position. Repeat on other side
BRIDGE WITH WEIGHTED PULL OVER
Lie on your back with your knees bent and your feet flat on the floor. Keeping your elbows in a slightly bent position, draw the weight backward until it touches the floor.
Reach your arms over your head towards the ceiling while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the floor.
Stay tuned for the next strength workout in this series.
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