Track and Field Inspired Workout 1

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Track and Field Inspired Workout 1

This track and field inspired workout was developed by the American Council on Exercise in partnership with Olympic gold medalist and President's Council on Fitness, Sports & Nutrition Member, Allyson Felix. "Training for track and field is all about finding the motivation to work hard. Whatever your specific event, working on your strength is going to be the foundation for your success,” said Allyson. This workout focuses on developing strength, specifically in the lower body with the inclusion of exercises such as dumbbell front squats and glute activation lunges.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Glute Bridge

Perform 10-12 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets.

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Bird-dog

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 10-12 repetitions, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets.

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Cat-Cow

Move slowly through the range-of-motion for 10-12 repetitions; rest 30 seconds, repeat stretch 1 more time.

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Standing Gate Openers (Frankensteins)

Perform 10-12 repetitions on each leg for 2 sets; alternate legs after each set.

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Standing Ankle Mobilization

Perform 10-12 repetitions on each leg for 2 sets; alternate legs after each set.

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Inchworms

Repeat this movement for 8-10 meters and walk back to your starting point to recover (30 seconds). Complete two sets.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Dumbbell Front Squat

Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Side Lunge

Count right-foot/left-foot as 1 repetition, perform 8-12 repetitions, rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Glute Activation Lunges

Count right-foot/left-foot as 1 repetition; perform 8-12 repetitions, rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Single Leg Push-off

Peform 8-12 repetitions with each leg forward, rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Cycled Split-Squat Jump

Perform 8-12 repetitions with each leg landing forward. Rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Kneeling Triplanar Lunge

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 20-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Seated Side-Straddle Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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Supine Hip Flexor Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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Supine 90-90 Hip Rotator Stretch

Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.



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