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FFXT at Home 

April 18. 2020

FFXT at home fleet feet syracuse

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.


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

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.


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

Leg raises

Calf Raises

calf raises

Flutter Kicks

flutter kicks ffsyr

Glutes Bridge

hip raise ffsyr

Single Leg Deadlift

Single Leg bend ffsyr

Squat Hold

squat hold ffsyr

Squat Jump

squat jump ffsyr ffxt


controlled squat ffxt

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!

Sign up to receive daily #3run5 workouts

The store may be closed, but RUNNING IS NOT CANCELED.

We miss our running/walking groups and training buddies. So while we maintain a safe social distance, our Fleet Feet coaches are working together to provide free daily workouts to the #3run5 community. This group is open to runners and walkers of all abilities!

Keep Moving

Sign-up here and we'll send a daily workout directly to your inbox. Workouts can be modified for any ability or intensity. The important part is to keep moving.

Stay Connected

Don't forget to share with us how you're staying active by tagging @fleetfeetsyracuse using #3run5 and #togetherwemove. We'll reshare to keep the motivation and support up. Plus, each week we'll pick winners to receive cool FFSYR gear and prizes.

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