I Can't Feel My Legs When I'm With You

Strength and Running Form Workouts!

As I have a lot of important running goals this year with the help of my amazing boyfriend I now have a trainer! We have organized my training into three sections this first one is focusing on form and building a solid foundation.  She has made me two workouts, one for Tuesday and one for Fridays(sometimes Saturday).  They have been super beneficial to me! I can feel myself getting stronger especially when I am picking up speed.  Here they are in case anyone else wants to give them a try! Keep in mind I did strength tests so that they fit exactly what I need so they may not help you as much as they have me.

Warm Up:

5 - 10 Minutes on the Bike of Eliptical (Thermal Activity)

Roll Out Glutes, TFL and Quads

Resistance Stretches:

Kneeling Hip Flexors: 4 Strength, 4 Stretch

Dynamic Stretches:

Leg Swings at Wall (Back and Forth): 10 each side

Lunge and Reach: 5 each side

Hamstring Sweeps: 5 each side

Quad Walk: 5 each side

Glute Pull: 5 each side

Y-W's against wall: 10 

Total Body Workout:

Bracing Sequence with Bandt: 2 x 10

DB Step Up (20 lbs): 3 x10 each side

FB Hamstring Curl (On Ball): 3 x 15

Inclined Push Up: 3 x 15

Modified Pull Up: 3 x 15

Low Lateral Band Walk 3 x 15 each way

Banded Squats: 3 x 15

Pelvic Tilt with Transverse Scoop and Hold: 3 x 10

Floor Rotation (Both arms and legs up): 3 x 10 each side

Single Leg Reverse Curl: 3 x 10 each Side

Running Form Workout:

March (Strong core, cheek to cheek, 90 degree arms): 2 x 20m
Chicken Walk (Strong Core, Flat foot): 2 x 20m
Butt Kicking Run: (Strong Core, kick butt): 2 x 20m

Banded (By ankles) Side lying leg raises: 3 x 10 each side
Banded (By ankles) Side lying leg raises with extension: 3 x 10 each side

Side lying external rotation (90 degree knees): 3 x 10 each side

Sometimes I make my running team do these with me :)

Wall Drives: 3 x 10 each side
Wall Mobility (lying on your side hips and back against wall, move heal up the wall, open hips and move heal back down wall): 3 x 10 each side

Prone T taps: 3 x 15
FB T Scoops: 3 x 15

Front Bridge: 3 x 45
Side Bridge: : 3 x 45
Glute Bridge: : 3 x 45

Cool Down:

5 minutes on bike

Roll Out!

Give it a shot and let me know what you think! If you need any clarification on the excercises do not hesitate to message me!