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.

Warm-Up:

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)

Main Workout:

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)

2:00 Rest

Complementary Exercises (5:00 total)

0:30 Squat hold

20 Calf raises

Repeat the above exercises so you complete four total rounds.

Cool-Down:

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)

Exercise Demo's:

Side Leg Raises

Calf Raises

Flutter Kicks

Glutes Bridge

Single Leg Deadlift

Squat Hold

Squat Jump

Squat

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!

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