TGC Runners Strength Series: Week 5: Workout Three: Single Leg Exercises
Welcome to Week 5 Workout 3, this workout is full of SINGLE LEG EXERCISES... Runner's favorite 👍
This is a circuit based workout which you repeat twice through. The timing of the workout is 45 seconds work with 15 seconds break.
As the exercises are single legged you do the same exercise twice but on the opposite side before moving onto the next new exercise. There is an aliment of balance added into the workout with the exercises being single legged which is another skill we need to work on as runners 😉.
Char's Tip- Single legged exercises can be 'easy' or not so. What makes the difference is engaging your core throughout (this is a biggy), squatting lower in the stable leg and really focusing on your control of the movement in the exercise.
You will need a pair of dumbbells- I used 4kg for reference, a mat/soft surface, a mini resistance band and chair or bench for a couple of exercises.
Want to warm up before you get into this workout: • TGC Runners Strength Series Warm-Up
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Happy Running,
Char
#strengthwithchar #cmfrunclub
'Fuel Your Run, Build Your Power: Strength Training for Stronger Runners!'
Timestamp/Exercises: Single Leg Exercises. 45 Seconds Work 15 Seconds Break
0:00 Intro
1:15 Main Workout Start
Alternating Side Tap
Alternating Reserve Tap
Side Tap to Reserve Tap
Switch Sides
Standing Hold Fire Hydrant
Switch Sides
Step Ups
Switch Legs
Belgian Lunges
Hopping
Switch Legs
RB Straight Leg DL
Switch Sides
1 min Break
Repeat
30:02 Finisher: 60 Seconds
Plank
31:11: Stretches
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Welcome! I'm Charlotte, co-founder and Run & Strength Coach for CMF Running. My mission is to assist runners in reaching their goals through personalized training plans and comprehensive support. I prioritize not only running but also strength training, injury prevention, and overall well-being to foster well-rounded and successful athletes. Guidance, consistency, and community support are key elements in achieving peak performance. Through my coaching and mentoring, I strive to empower runners to conquer their goals and relish the journey. My commitment to clients' success is evident in my personalized approach and unwavering dedication to their athletic development.
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Disclaimer: These workouts are training enhancements only. They are not substitutes for consulting a health professional for prior or current health conditions or injuries. Engaging in this exercise workout or exercise program is a choice made at your own risk, and you are responsible for any injuries that may occur during the workout.