This strength and mobility routine is designed to target the areas most in need of priming when it comes to trail running.
It is…
✅ Medium-level Impact, full-body, with repeats
✅ Quick – 20-40 minutes of time needed
✅ Designed for runners
✅ Fun, but possible to make you sore if the exercises are new to you!
If any exercise feels uncomfortable for you, you can always substitute with one of your own favourites.
FULL BODY – STRENGTH & MOBILITY
GROUND START – LOWER BODY
- 1 x 10 Swiss Ball or towel hamstring curls
- 1 x 10 Single-Leg Swiss Ball or towel hamstring curls
- 1 x 10 leg-raises
- Repeat
- 1 x 10 single-leg glute bridges each side (optional weight)
- 1 x 10 banded (or unbanded) clamshells L
- 1 x 10 banded side-lying leg raises L
- 1 x 10 banded (or unbanded) clamshells R
- 1 x 10 banded side-lying leg raises R
- 1 x 10 banded fire hydrants
STANDING START
- 1 x 10 calf-raises (optional weight)
- 1 x 10 single-leg calf-raises each side
- 1 x 20-30 banded walks
- 1 x 20-30 monster walks
MOUNTAIN LEGS
- 1 x 10 bodyweight squat to couch (optional weight)
- 2 x 10 Bulgarian split-squats each side (optional weight)
- 2 x 10 step-ups (optional weight) each side
- 1 x 10 deadlifts (weights)
- 2 x 10 single-leg RDL deadlifts (optional weight)
- 1 x 10 deadlifts (weights)
- 1 x 10 squat to couch/bench (weights)
UPPER BODY
- 1 x 30s side-plank each side (weight option)
- 1 x 10 side-plank hip dips
- 1 x 60s plank
ALIGNMENT / BALANCE
- 1 x 20s downward dog toe-touch to plank
- 1 x 10 cat-cow
- 1 x 10 reclined kneel up and down (quad focused)
- 1 x 10s bird-dog holds each side
- 1 x 20 dead-bugs each side
- 1 x 20s child’s pose
- 1 x 20s child’s pose with one arm under the body each side
- 1 x 20s airplane holds each side
- 1 x 20-30s tree pose each side
Be sure to check out some of my other strength routines and training plans! As always, if you want help incorporating this in a logical way, be sure to reach out to me for 1-on-1 coaching.
Thanks for reading and see you soon!
Rhys Desmond 