“Mountain Mama” – Rhys’s Strength & Mobility Routines

This strength and mobility routine is designed to target the areas most in need of priming when it comes to mountain running, better preparing you for technical terrain, and all the ascending/descending that goes into big mountain races.

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.

MOUNTAIN MAMA – STRENGTH & MOBILITY

GROUND START – FULL BODY

• 3 x 10 Swiss Ball or towel hamstring curls
• 3 x 10 Single-Leg Swiss Ball or towel hamstring curls
• 1 x 10 donkey kicks
• 2 x 30s side-plank hip dips each side
• 2 x 30s side-plank with weight each side

• 2 x 30 mountain climbers
• 30s cobra to downward dog
• 30s plank to downward dog
• 3 x max-push-ups

MOUNTAIN LEGS

• 2 x 10 bodyweight squat to kick
• 1 x 10 alternating rear-lunges each side
• 1 x 10 lunge to kick each side
• 1 x 10 Bulgarian split-squats each side (optional weight)
• 3 x 10 step-ups (optional weight) each side
• 1 x 10 step-downs (optional weight)

• 1 x 10 jump squats
• 1 x 10 alternating lunge jumps

• 1 x 10 deadlifts (weights)
• 1 x 10 single-leg RDL deadlifts each side (optional weight)
• 1 x 10 deadlifts (weights)

ALIGNMENT / BALANCE

• 1 x 10 cat-cow
• 1 x 10 bird-dog each side
• 1 x 10s bird-dog holds each side
• 1 x 10 reclined kneel up and down
• 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.

-> “Le Fun” – Rhys’s Strength & Mobility Routines
-> “Le Duh” – Rhys’s Strength & Mobility Routines
-> “Look Good Feel Good” – Rhys’s Strength & Mobility Routines

Thanks for reading and see you soon!