This year our warmups will continue to focus on dynamic stretching and movement as well as add an increased element of strength. These exercises will allow us to train at a higher level while helping us reduce the possibilty of injuries! They will help us become more flexible and increase our strength. We will use them as a warm-up as well as a cool down workouts. 

Many of these workouts were created by Jay Johnson, an ex-Colorado runner who lives, trains and coaches in Boulder. You will see Jay in many of the videos. Jay is mentioned prominently on Jason Fitzgerald’s website. If you are interested in learning more about Strength Running check out the website. You will find listings of many of the workouts we will be learning. 

This summer you will become acquainted with the routines we will be doing before an after practice this season. Take some time to familiarize and try out the exercises. Go slow! Below is a plan for when we will be doing the workouts throughout the week. 


Myrtl Routine- Cool Down Routine

Works the hips, hip flexors, groin and glutes

  1. Clams 8 reps
  2. Lateral Leg Lift Neutral, 5 reps
  3. Lateral Leg Lift toe up, 5 reps
  4. Lateral Leg Lift toe down 5 reps
  5. Donkey Kicks, 8 reps
  6. Donkey Whips, 5 reps
  7. Fire Hydrant, 8 reps
  8. Knee Circle Forward, 5 reps
  9. Knee Circle Backward, 5 reps
  10. Hurdle Trail Leg Forward, 5 reps
  11. Hurdle Trail Leg Backward, 5 reps
  12. Lateral Leg Swing, 5 reps
  13. Linear Leg Swing, 10 reps
  14. Linear Leg Swing, Knee Bent, 10 reps

Lunge Warm-Up 

  1.  Front Lunge: 5 reps per leg
  2.  Front Lunge w/Twist: 5 reps per leg
  3.  Side Lunge: 5 reps per leg
  4.  Back and to the Side: 5 reps per leg
  5.  Back Lunge: 5 reps per leg Lunge: 5 reps per leg
  6.  Side Lunge: 5 reps per leg
  7.  Back and to the Side: 5 reps per leg

Pedestal Routine 

  1. Prone Hand Stand, 30 seconds
  2. Supine Hand Stand, 30 seconds
  3. Side Pedestal, 20 seconds

Back Routine 

  1. Opposite Arm, Opposite Leg, 8 reps per side
  2. Prone Double Arm Raise, 8  reps
  3. Prone Straight Leg Lift, 8 reps per side
  4. Prone Lower Body Crawl, 8 reps per leg
  5. Sitting Bicycle, 30 seconds
  6. Straight Leg Circles on Knee, Clockwise, 10 reps
  7. Straight Leg Circles on Knee, Counter, 10 reps
  8. Sitting Push Kicks, 8 reps per leg
  9. In-N-Outs, 20 seconds
  10. Australian Crawl, 20 seconds
  11. Back Rounders,  10 reps, hold 2 seconds
  12. Catback-Swayback, 8 reps

Cannon Ball Routine

Will be used as a circuit for strength trainining in addition to core. 

  1. Donkey kicks, 10 reps each leg
  2. 20 x scorpions
  3. Rockies x 5
  4. Lower Body Crawl x 10
  5. Iron Cross (eagles) x 20
  6. Australian Crawl x 20
  7. Side Pedestal leg lift x 5
  8. Groiners x10
  9. Hurdle Seat Exchange x 10
  10. Leg Cycle x 5
  11. Hurdle Trail Leg Forward x5
  12. Hurdle Trail Leg Backward x5
  13. Linear Leg Swing x 10
  14. Lateral Leg Swing x 10

IT Band Rehab/Prevention 

  1. Side Lifts-20-30 lifts each leg
  2. Clams-20-30 reps each side
  3. Bridge- 15-20 each leg (glutes)
  4. Sideways shuffle- 10 steps each direction=1 set, do 4 sets
  5. Flamingo hip drops-15-20 each side
  6. Pistol Squats-1 legged squats-5 each leg
  7. Iron Cross-leg swings- 10 reps each leg


© Amy Vice 2020