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SHOES & GEAR TRAINING HEALTH & INJURIES

Training

This Home Workout

Builds Both Stability
and Strength In Just 15
Minutes
Each exercise was strategically selected by
Tinman Elite trainer Chris Lee to help you run
faster.

BY DANIELLE ZICKL PUBLISHED: APR 30, 2020

""
!

This workout is part of the 30-Day Cross-

Training Challenge designed to build strength,
boost speed, and increase your power so you
can become a better, more well-rounded runner
in just 30 days. Get the rest of the workouts in
this program here or on the All Out Studio app.

When you go to do a cross-training workout,

squats, lunges, and sit-ups are probably heavy
in your rotation. And while these moves get
the job done, they can get boring.

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That’s where this stability-strength workout

comes in. It focuses on increasing your power
output, challenging your balance and stability
while building strength, and improving the
range of motion in your muscles and joints
with exercises that are uniquely designed for
runners.

How to do this
workout: This 15-
minute, low-
intensity workout
was programmed by
Tinman Elite trainer,
Hearst
Chris Lee. Review
each move,
demonstrated by Lee below so you can
master the proper form, then follow along
with him in the video above. Perform each
exercise for the recommended number of
reps. All you need are two dumbbells (or
items that can serve as weights like laundry
detergent jugs) and a mini resistance band to
get started.

The Warmup: One round

Windmill: 10 reps per side

Bird Dog: 10 reps per side

The Workout: Three rounds, one minute of

rest between each round

Quadruped Row: 10 reps per side (with a

15- to 20-pound dumbbell)

Single-Leg Deadlift to Row: 15 reps per

side (with two 15- to 20-pound
dumbbells)

Standing March With Resistance Band: 15

reps per side (with a medium resistance
band)

Goblet Squat: 15 reps (with a 15- to 20-

pound dumbbell)

The Cooldown: One round

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Hip Flexor Stretch: Five reps per side

Flossing: Five reps per side

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Windmill

""

Stand with feet wider than hip-width apart

and arms extended straight out from sides.
Send hips back to hinge forward as you bend
right knee and rotate to touch left Xngers to
right toes as right hand reaches up toward
ceiling. Return to starting position, then bend
left knee and rotate to touch right Xngers to
left toes as left hand extends up. Continue to
alternate.

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Bird Dog

""

Start on all fours, knees under hips and

shoulders over wrists, toes tucked. Keeping
back Zat, extend right arm and left leg
straight out. Draw right elbow and left knee
toward each other, hovering just above the
Zoor and keeping your core and glutes
engaged. Extend back out, then repeat from
the start on the other side, left arm and right
leg.

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Quadruped Row

""

Start on all fours with toes tucked, wrists

under shoulders. Hold a dumbbell in left
hand and extend right leg straight out behind
you. Draw the left hand up to bring the
dumbbell to the chest. Keep the elbow close
to the rib cage. Slowly lower the dumbbell
back to the Zoor. Complete the reps then
repeat on opposite side (dumbbell in right
hand, left leg extended straight out).

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Single-Leg Deadlift to Row

""

Start standing with feet hip-width apart,

holding a dumbbell in each hand. Shift
weight onto right leg. Keeping your back
straight and a slight bend in right knee, hinge
at the hips to lower the dumbbells as the left
leg extends back behind you. Perform one
row by drawing both weights up to chest,
keeping elbows close to the rib cage. Slowly
extend both arms, bringing dumbbells back
down. Squeeze the right glute return to
starting position. Complete the reps then
repeat on other leg.

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Standing March With Resistance

Band
This is an image
""

Start by standing with feet hip-width apart

and a resistance band looped around your
feet. March in place, by drawing right knee
up toward chest to a 90-degree angle then
returning to starting position. Draw left knee
up to chest then continue to alternate as you
pump your arms as if you’re running. Keep
feet Zexed throughout.

Goblet Squat
This is an image
""

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Stand with feet hip-width apart, toes turned

slightly out, holding a dumbbell vertically
under chin with abs tight. Send hips back and
bend knees to lower until your thighs are
nearly parallel to the ground. Push back up to
the starting position. Repeat.

Hip Flexor Stretch

This is an image
""

Start in a 90-90 kneeling position, left leg in

front, right knee on the Zoor, both legs bent
at 90 degrees. Shift hips forward so your left
knee is over your left foot and you feel a little
stretch in the right hip Zexor. Using the
hamstring, draw right heel to right glute,
hinging at knee. Complete the reps, then
repeat on opposite side.

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Flossing
This is an image
""

Start in a 90-90 kneeling position, left leg in

front, right knee on the Zoor, both legs bent
at 90 degrees. Step left foot forward so
there’s only a slight bend in left knee, point
toes to ceiling. Hinge hips back as you
straighten the left leg and lower chest with
Zat back. Return to starting position.
Complete the reps then repeat on other side.

DANIELLE ZICKL SENIOR EDITOR

Danielle Zickl for Runner's World and Bicycling.

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