![]() Walking Heel to Butt with Reach: 2 sets of 10 reps on each sideĪlternating Lateral Squat: 2 sets of 8 reps on each side Walking Leg Cradle: 2 sets of 10 reps on each side Standing Hamstring Active Stretch: 6 reps on each side Standing Adductor Active Stretch: 6 reps on each side Self-Myofascial Release Deep Breathing: 10 breaths Lateral Lunge to Jump: 2 sets of 20 seconds activity/20 seconds rest Functional Strength Workout: Day 7 Straight-Leg Strict Sit-ups: 2 sets of 20 seconds activity/20 seconds rest Bodyweight Squat: 2 sets of 20 seconds activity/20 seconds rest Reaching Lateral Squat: 8 reps on each sideĮndurance: Complete each circuit below for the number of sets and reps indicated with a brief rest in between.Īlternating Lunge Jump: 3 sets of 20 reps Half Kneeling Ankle Drive: 8 reps on each side Reaching Single-Leg Deadlift with 10-Second Hold: 2 sets of 3 each sideĪctive Plank: 2 sets of 60 seconds SpidermanĬrawling warm-up: Complete 1 set of the moves below.Īctive stretching + mobility: Complete 1 set of the moves below. Superband Lat Stretch: 2 sets of 30 seconds eachĪrm Circles: 2 sets of 10 forward and back Neck Stretch Circuit: 2 sets of 30 seconds each Self-Myofascial Release Deep Breathing: 2 sets of 10 breaths Kettlebell Swing: 2 sets of 20 seconds activity/20 seconds restĪirbike Sprint: 2 sets of 20 seconds activity/20 seconds rest Functional Strength Workout: Day 4Īctive Recovery: Complete the moves below for the number of sets and reps or time indicated. Lateral Bound: 2 sets of 20 seconds activity/20 seconds rest Lateral In, In, Out, Out: 4 sets forward and backward Speed, Agility, and Quickness + Endurance: Complete each circuit below for the number of sets and reps indicated with a brief rest in between. Quadruped Hip Extension: 12 reps on each side Joint stabilization warm-up: Complete 1 set of the moves below. Related Links: Can You Become Super Fit With Just a Full-Body Kettlebell Workout? Goblet Reverse Lunge: 8 reps on each side Tall-kneeling Overhead Slam: 12 reps on each sideĮxplosive Lateral Step-up: 8 reps on each side Power + Strength: Complete 3 sets of each circuit with a brief rest in between. Half-Kneeling Hamstring Active Stretch: 8 reps on each side Kneeling Adductor Active Stretch: 8 reps on each side Half-Kneeling Hip Flexor Active Stretch: 8 reps on each side Strength + Strength: Complete 3 sets of each circuit with a brief rest in between.Īnti-Rotational Press: 8 reps on each sideīucket Carry: 10 yards Functional Strength Workout: Day 2Īctive stretching warm-up: Complete 1 set of the moves below. Lateral Crawl with Push-up: 5 yards each side Walking Lateral Lunge with Reach: 10 yards Week 1 Functional Strength Workout: Day 1ĭynamic Warm-up: Complete 1 set of the moves below. With this month-long, comprehensive program, you’ll be ready for races in no time. But they will train your muscles to react in certain ways, so that you don’t have to waste time thinking about your actions on the race course-you can just power through. They’re not super complex, so you can go into cruise control without sacrificing the quality of your workout. These daily circuits work total-body movement patterns and movement efficiency by mimicking the kind of moves you might need on the course or even in your day-to-day routine. And it’s exactly the kind of preparation you need for obstacle course racing, where you’ll be constantly confronting different challenges. Functional strength training is all about training for movement, not muscle. But that doesn’t mean your workouts should suffer. ![]()
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