Jan 14 Team Strength & Stability Workout

This is a ~90 min full-body workout, focused on strength & stability.

Warm-Up (15-20 min)

15 min run. For the first half of the run, go easy, easy (low Z1). For the second half, pick it up to a Z2 heart rate and add 3 x 30 sec. pick-ups at random intervals.

Core Set (15 min)

Complete 2 rounds of this set:

• 45 sec. flutter kicks

• 20x glute bridges. (Set 1 = double-leg bridges. Set 2 = 10x single-leg bridges each leg)

• 20x side plank dips (10x each side)

• 45 sec. plank with forward arm reach. Or, with a partner, do 45 sec. plank with high-fives. 

• 45 sec. dolphin plank. Or, with a partner, do 45 sec. leg throw.

• 45 sec. spiderman planks

• 45 sec. high-to-low planks

• Rest 45 sec.

Main Set (40 min)

There are a range of reps provided here. You'll need to have some self-awareness here. Do as many reps as you can to feel challenged, but do not do these exercises to complete muscle fatigue or failure. A good guideline is to finish each set of exercises feeling like you could do 2 more reps.

Complete 2 rounds of this set:

• Plyometrics
• 10x clap jacks

• 10x squat jumps

• 10x split lunge jumps

• 10x tuck jumps

• TRX
• 10-20x TRX mountain climbers

• 10-15x TRX pistol squats (each leg)

• BOSU
• 5-15x BOSU push-ups with 3-count hold at the bottom before you push up. Focus on form, not quantity of reps. Only do as many reps as you can of regular push-ups (no knees). If you can't do any reps of regular push-ups, then do knee push-ups.

• 10-15x single-leg Romanian deadlifts on BOSU. The key with this exercise is to keep your hips square! The goal is NOT to raise your leg as high as possible. If it is too challenging to do this on a BOSU, then just do it on flat ground. If it is not challenging enough, then hold a 10 dumbbell in the hand opposite of the grounded leg.

• Stability Ball
• 10-20x stability ball hamstring curls

• 15-20x stability ball alternating superman

• Free weights - These exercises may be challenging enough without free weights! Just do them as bodyweight exercises if the weights are too much.
• 10-20x renegade rows with 5-10 lb dumbbells

• 10-20x touchdown lunges with 5-10 lb dumbbells. 

Cool Down (10-15 min)

Easy Z1 run for 10-15 minutes.

Bodyweight Basics

Goal: This is a full-body strength training circuit for anyone who is new to strength training, or for more experienced athletes that want to focus on basic movements. 

Equipment: No equipment = No excuses

Time: 20+ minutes

Warm-Up 

(5-8 minutes)

• Pelvic Circles - 10 circles each direction
• Runner's Lunge with a twist - hold 30 seconds, then raise the outside arm and hold for another 30 sec. Switch legs and repeat

• Walking quad stretch - 8-10 reps each leg

• Walking knee-to-chest - 8-10 reps each leg. Pull your knee to your chest, take a step forward. Repeat with the other leg.

• Caterpillar - 10 reps

Core Set

(5 minutes)

Do the time or reps indicated for each exercise. Rest 30-45 seconds between exercises. Repeat this set 2-3x's.

• Crunches - 10 reps. Pull your shoulders off the ground by using your core. Imagine someone is pulling your chest straight up to the ceiling with a string. Don't pull your chin in toward your chest and yank your neck off the ground.
• Advanced variations: (1) Increase reps to 15-20, (2) Raise feet off the ground so toes are point up toward the ceiling.

• Supported Side Plank with side dip - Hold for 30 seconds. Rest for 30 seconds. Hold the other side for 30 seconds. Once this gets comfortable (after a few weeks of consistent work), lift your supporting leg so that you stack your legs on top of each other. 
• Advanced variations: (1) Remove the supporting knee so you are planking on both of your feet, (2) Dip the hip, (3) Raise the top leg (very advanced!)

• Bird Dog (with crunch) - 10 reps on one side. Rest 30 sec. 10 reps on the other side. Make it slow and controlled. The goal is balance. Instead of doing the crunches sometime, see if you can hold each side for 10-15 seconds. 

 

Lower/Upper Body Set

(10 minutes)
Repeat this set 1-2 x's

• Knee Push-ups - 5-10 reps. Once the knee push-ups are feeling comfortable, do regular push-ups. You can start slowly by adding in 1 regular push-up to your routine each week. Rest 1 min.
• Advanced variation: Regular push-ups
• Full Body Squats - 10 reps. For a more advanced version of Body Squats, try it with your arms extended over your head. Rest 1 min.
• Advanced variations: (1) Increase reps, (2) Add weight by holding a dumbbell in each hand. 

Body Squats

• Single-leg Balance - 15-30 seconds on each leg. Stand in a tall mountain pose. Slowly lift one foot off the ground ~6 inches. Bend the supporting leg ever so slightly. Balance on one leg for 15-30 seconds. Rest for 30 seconds, then switch legs. Repeat 2x's.
• Advanced variation: (1) try closing your eyes while balancing, (2) Single leg squat - squat the leg that you are standing on

• Glute Bridge - 10 reps. Rest for 30 seconds. 
• Advanced variations: (1) Single-leg glute brige - raise one foot ~1 ft. off the ground so you are bridging with just one leg, (2) Rest your feet on a foam roller or a stability ball
  
  

Alternating Lower & Core Circuit

Goal: This circuit consists of 8 exercises. The circuit is repeated 2x's and includes advanced variations of some of the exercises on the second circuit to challenge you. You'll get a good full-body workout, as glutes, hamstrings, core, and shoulder strength are all targeted here.

Equipment: No equipment = No excuses
Time:45 minutes

Warm-Up 

(5-8 min)

• Walking quad stretch - 5-6 reps each leg

• Caterpillar - 6 reps

• Forward Lunge with twist - 10 reps (5 each side)

• Downward Dog to 3-Legged Dog - Hold downward dog for a few seconds, then lift one leg (3-legged dog), hold for a few seconds, return to downward dog, then lift the other leg.  Repeat a couple rounds.

• Superman - Lift one arm and opposite leg. Hold for a few seconds, then lower to the ground.  Repeat on the other side.  Repeat 3-4x's on each side.

• Flutter Kicks - 45 seconds

Main Set

Repeat 2x's (10-12 min each set)

• Reverse Lunge - 
• Circuit 1: Reverse Lunge + Kick - 10-15 each leg



• Circuit 2: Reverse Lunge + Hop - 10-15 each side



• Planks with alternating toe touch  - 45 seconds - Get in plank position on your forearms. Tap one toe to the side, just a bit farther than hip-distance, then return back to starting position. Tap the other toe to the other side. Repeat quickly, alternating between sides, for 45 seconds.

• Wide-legged Squats
• Circuit 1: Wide-legged Squats - 15 reps

• Circuit 2: Wide-legged Squats + jump - 10-15 reps

• Push-Up + Rotation - 10 reps (i.e. 5x's each side)

• Reaching Single-Leg Deadlifts - 10-15 reps each leg (We're calling this a deadlift, but it's really a deadlift with no weights.)
  

• Plank with taps - 45 seconds.  Start in a plank position.  Reach forward with one arm and tap the ground in front of you.  Now do the same with the other arm.  Alternate back and forth rapidly for 45 seconds.

• Glute Bridges
• Circuit 1: Two-legged Glute Bridges - 20 reps - See video below for "Single-legged Glute bridge." In the first circuit, you will do this exercise, but keep both legs on the ground.

• Circuit 2: Single-legged Glute Bridges - 10-15 reps each leg - More challenging with one leg!


• Three-legged Dog with Knee-to-Elbow Touches - 60 seconds - Start in push-up position and push hips back to a downward dog position.  Lift one leg to get in a three-legged dog position. Drive that knee toward the elbow of the same side; lift leg back to starting three-legged-dog position, then drive knee toward forehead, back to original position, then knee to opposite elbow. Return leg back to ground in starting push-up position. That's ONE rep. Now do the same thing on the other side and see how many reps you can do in 60 seconds.