Development phase strength programme for trail running, specifically for those without easy trail access.
FeaturesA1
Walking High Knees
1 x 10
A2
Walking Lunge - Overhead Reach
1 x 10
A3
Arabesque - Walking
1 x 10
A4
Deep Squat - Thoracic Rotation
1 x 10
A5
Reboudning Heel Raise
1 x 50
B1
Leg Cycling Drill
2 x 10
B2
A-March
2 x 10
B3
Pogo - SL
2 x 40
C1
Back Squat - BB
3 x 5
C2
Depth Drop - Stick
3 x 5
D1
Lat Pull Down - Wide Grip - Machine
3 x 6
D2
Farmers Carry - DB/KB
3 x 45
E1
Glute Bridge - SL - Long Lever - Raise
3 x 8
E2
Copenhagen - Hold
3 x 30
E3
Low Plank - Toe Tap
3 x 12
A1
Bicycle Crunch
2 x 45
A2
Side Plank - Rotation
2 x 45
A3
Sprinter Sit-Ups
2 x 45
A4
Plank - High to Low
2 x 45
A5
Supine Leg Raise
2 x 45
A6
Deadbug
2 x 45
A1
Walking High Knees
1 x 10
A2
Walking Lunge - Overhead Reach
1 x 10
A3
Arabesque - Walking
1 x 10
A4
Deep Squat - Thoracic Rotation
1 x 10
A5
Reboudning Heel Raise
1 x 50
B1
Leg Cycling Drill
2 x 10
B2
A-March
2 x 10
B3
Pogo - SL - Lateral
2 x 40
C1
Deadlift - Trapbar - High Handles
3 x 4
C2
Tall-to-Short - 2-1
3 x 10
D1
Bench Press - DB
3 x 6
D2
Seated Calf Raise
3 x 8
E1
Single Leg Extension - Machine
3 x 8
E2
Side Plank - Band Pull
3 x 15
E3
Supine Table Top - Heal Tap
3 x 12