Look better.

Feel better.

Perform better.

Training Systems

Be insPIREd!

Active Dynamic Conditioning (Warm-up)

A-Skips

Stationary Squats

Hurdler's Skips

Alternating Lateral Lunges

Backward Hurdler Skips

Good Mornings

Track Lunges

Gate Swings

Backward Track Lunges

WideOuts

Lateral Shuffle

Carioca

High-knee Carioca

Backward Cycle Run

Muscle Activation Exercises

Prone Leg Raise

Side-lying Abduction

Side-lying Adduction

Superman Series (Contra / Bi-Lateral)

Quadruped Hydrants

Forward Hip Circles

Backward Hip Circles

Quadruped Kickbacks

Bilateral Seated Hip Thrusts

Unilateral Seated Hip Thrusts

Acceleration Exercises

Wall Drives

3-Point Drives

Loaded Movement Skills / Resistance Exercises

Sled Drags

Prowler Drives

Step-Ups

Stiff-legged Deadlifts

Reverse Hyperextensions

Plyometric Exercises

Squat Jumps

Slalom Hops

Box Jumps

Speed Skaters

Running Speed Skater with a Stick Landing

Dynamic Flexibility / Mobility Exercises

Supine Iron Cross

Prone Iron Cross

Back Tuck into Inside Hurdler's Stretch

Static Flexibility Exercises

Hip Flexor / Piriformis / Hamstring / Quad / Calf Stretches

Runner's Winter Workout

A-Skips

Wall Drives

4-Point Drives

Sled Drags

Prowler Drive

Stiff-legged Deadlifts

Step-Ups

Box Jumps

Reverse Hypers

Photo Credits

Model: Kari Allen

Winter training for the runner should include some resistance exercises that are running-specific. Loading movement skills is the optimal strategy when trying to enhance explosiveness and speed-specific strength. Combining these exercises with dynamic exercises that focus on activating and conditioning the deep hip muscles and mobility exercises completes the runner's off-season routine. Below is a sample progression designed specifically for the runner. Give it a try, and for a more hands-on experience, contact Inspire Training Systems. Come train at PBI, our Upper Saddle River location, conveniently located just off Route 17 North. If you prefer a more intimate training environment, train with Inspire at our Upper West Side Manhattan location: 258 West 91st Street, NY, NY. Call today! (201) 857 - 4240