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Core Strength and Stability, FFXT at Home

April 27, 2020

FFXT at home fleet feet syracuse quarantine workout

Workout Focus: Today we’re focusing on both core strength and stability. 

Est. Time: 30 minutes

Coach Greg's Notes: Find something heavy to hold if you don't have a dumbbell. Proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.

Let's go! Examples of how to perform exercises below.

Warm-Up

Dynamic Warm-Up (4:00 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

Main Workout:

Circuit #1 (10:00 total)

30 goblet squats with press

0:30 knee-to-elbow plank

30 supermans with twist

0:30 knee-to-elbow plank

30 mountain climbers

0:30 knee-to-elbow plank

1:00 Rest

Circuit #2 (10:00 total)

30 flutter kicks

0:30 knee-to-elbow plank

30 dead bugs

0:30 knee-to-elbow plank

30 single leg glute bridges/side

0:30 knee-to-elbow plank

Cool-Down:

Static Stretching (5:00 total)

0:30 Butterfly Stretch

1:00 Hands 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 examples:

GOBLET SQUAT WITH PRESS

goblet squat with press ffsyr

KNEE TO ELBOW PLANK

knee to elbow plank

SUPERMAN WITH TWIST

supermans with twist

MOUNTAIN CLIMBERS

mountain climbers

FLUTTER KICKS

flutter kicls

DEAD BUG

dead bug

SINGLE LEG GLUTE BRIDGE

single glute bridge

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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