FFXT at Home
April 18. 2020
While we hold on for sunshine, Coach Greg has an FFXT workout for you to try at home.
Workout Focus: Cross-training, Core stability and lower body strength movements
Est. Time: 30 minutes
Coach Greg's Notes: See the exercise demo's at the end of the workout for help with certain movements. Remember: Quality over quantity. Fewer reps with proper form are preferable to more reps with bad form. We are focusing on core stability and lower body strength movements. Plus, we’re now incorporating one explosive movement.
Dynamic Warm-Up (5:00 total):
2:00 Single-Leg Balance (1:00 each side)
0:30 Walking on Tip-Toes
0:30 Walking on Heels
0:30 Walking Lunges
0:30 Walking Knee-Grabs With Pause
1:00 Arm Circles (0:30 clockwise, counterclockwise)
Circuit (12:00 total)
10 Squat jumps
10 Flutter kicks https://gph.is/g/ZkRNorP
10 Squats (control the lower, at least 5 seconds to get down)
10 Glute bridges (control the lower, at least 5 seconds to get down)
10 Single leg Romanian deadlift (each side)
10 Side leg raises (each side)
Complementary Exercises (5:00 total)
0:30 Squat hold
20 Calf raises
Repeat the above exercises so you complete four total rounds.
Static Stretching (6:00 total):
0:30 Butterfly Stretch
1:00 Hands Stretch (0:30 each side)
1:00 Wrist Stretch (0:30 each side)
1:00 Pigeon Pose (0:30 each side)
0:30 Downward Facing Dog
1:00 Hamstring Stretch (0:30 each side)
1:00 Standing Hip Flexor Stretch (0:30 each side)
Side Leg Raises
Single Leg Deadlift
Let us know how your run/workout went. Take a selfie or photo of your phone/watch showing you got it done and tag Fleet Feet Syracuse using #3run5 & #TogetherWeMove. We'll reshare posts to keep the motivation and support up!
The store may be closed, but RUNNING IS NOT CANCELED.
We miss our running/walking groups and training buddies. So while we maintain a safe social distance, our Fleet Feet coaches are working together to provide free daily workouts to the #3run5 community. This group is open to runners and walkers of all abilities!
Sign-up here and we'll send a daily workout directly to your inbox. Workouts can be modified for any ability or intensity. The important part is to keep moving.
Don't forget to share with us how you're staying active by tagging @fleetfeetsyracuse using #3run5 and #togetherwemove. We'll reshare to keep the motivation and support up. Plus, each week we'll pick winners to receive cool FFSYR gear and prizes.