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Abs & Glutes for Runners
I created this workout specifically for runners who spend a lot of time in one plane of motion. But these exercise are GREAT for everybody! Glutes are often underused and under recruited in traditional exercise. Our core is the transfer station for running. These 4 moves fire up the core and glu...
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Morning Wake-Up
Six mobility moves to wake-up your body!
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I Dont Wanna Workout
For those days you just don't feel like it! This 6 minute power-workout is enough to get the blood flowin' and endorphins goin'. I live by my 5-minute rule. Usually 5 minutes in I am willing to do more! No equipment needed.
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5 Minute Abs
Just as the title suggests...5 minutes of pure abs. We individually work each abdominal muscle group, then we finish by working your entire abdominal wall together. Equipment needed: resistance loop.
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Stretch: Flex 5
5 full body stretches! Grab a neck tie, yoga strap or towel to assist in these stretches.
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Seated Stretches
We spend ~20-40 minutes exercising, but the other 600 minutes a day are even more important. If you spend a lot of time sitting in a chair, these six stretches are for you!
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Tip: Everyday TA (Standing Abs)
We spend more time standing and sitting than we do working out! Get the most out of the other 12.5 hours a day with 2 standing exercises, 1 seated exercise and 2 bedtime exercises.
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Push-Up Progressions
Push-ups are an advanced exercise. Sometimes we don't have the ab strength, shoulder mobility, shoulder strength or arm strength to perform a push-up. These 5 progressions will give your body tools to eventually perform a standard pushup. We start with core stability, add shoulder strength, then ...
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Triceps Dip Modifications
Dips are a wonderful exercise for the triceps (arms), upper back and deltoids (shoulders). If dips bother your wrists or elbows, follow one of these four substitutions.
#1 Modification - dips using hexagon weights
#2 Modification - dips using a bench
#3 Substitution - kneeling triceps extension... -
Stretch: Runners
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Stretch Dynamic: Running Warm Up
Take 5 minutes to prepare your body for a run. Great for any distance!
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Stretch: Post-Run Foam Roll
One of the best ways to keep your muscles strong, healthy & supple! Stretch them out and break up tight tissues with the 4 post-running stretches. Equipment needed: 36" foam roller.
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Stretch: 3 quick stretches for tight hips
5-10 minute mini sessions that you can add-on to any workout!
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Stretch: Happy Hips
A lot of us tend to be tight in the hips, let this quick flexibility segment lengthen and open your hips!
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Core Basics A
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Core Basics B
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Stretch: Healthy Spine
So many of us sit or stand all day long. Listen to these cues as we correct postures and create length throughout the back and chest muscles.
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Express Core Principles
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Fierce Core B
Use a variety of core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is part of a core progression series.
PREREQUISITE: Pretty Fierce program.
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Fierce Core C
Use a variety of core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is part of a core progression series.
PREREQUISITE: Pretty Fierce program.
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Fierce Core D
Use a variety of core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is part of a core progression series.
PREREQUISITE: Pretty Fierce program.
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Dynamic Stretch
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Tip: Everyday TA (Bedtime Abs)
Perform this 5 minute routine at bedtime 3-5x/week. It will improve your core health, better a diastasis, improve back pain and/or improve your posture.
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Running or Walking Warm Up
Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.
