Track and Field Inspired Workout 3

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Track and Field Inspired Workout 3

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 incorporates key exercises such as dirty dog and glute bridge, which help to establish a foundation for effective, efficient, quality movement by focusing on stability and mobility.

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.

Jog for 3-5 minutes

Perform high knees for a distance of 20 meters. Walk back to starting position to recover. Repeat for a total of two sets

Perform butt kicks for a distance of 20 meters. Walk back to starting position to recover. Repeat for a total of two sets

Perform 10 reps of side high knee step overs on the right and then repeat on the opposite side. Complete a total of two sets on each leg

Jog out 30 meters three times

Stride out 30 meters three times

Frequency:

This workout should be done one time per week.



Intensity:

This is a light training day, with a focus on stability and mobility.

WORKOUT

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

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Dirty Dog

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

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Glute Bridge

Perform 8-12 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets

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Hip Rotations (Push-up Position)

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

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Cat-Cow

Move slowly through the range-of-motion for 8-12 repetitions; 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:

This is a light training day, with a focus on stability and mobility.

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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Supine Hip Flexor 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:

This is a light training day, with a focus on stability and mobility.



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