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Stability with FFXT at Home 

home workout fleet feet syracuse

Today we’re focusing on stability, as all of these single-leg strength exercises require great balance.

Workout Focus: Stability, Cross-training

Est. Time: 30 minutes

Coach Greg's Notes: Maintain proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.

Let's go! Not sure how to perform an exercise? Coach Greg demonstrates 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 (11:00 total)

5 shrimp squats/side

10 pistol squats (with chair)/side

0:30 wall sit (single leg)/side

10 pistol squats (with chair)/side

10 Bulgarian split squats (with chair)/side

10 pistol squats (with chair)/side

1:00 Rest

Circuit #2 (9:00 total)

10 straight leg glute bridges (single leg,with chair)/side

10 pistol squats (with chair)/side

10 calf raises (single leg, toes elevated)/side

10 pistol squats (with chair)/side

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:

SHRIMP SQUATS

shrimp squat

PISTOL SQUATS

pistol squat ffsyr

WALL SIT

wall sit ffsyr

BULGARIAN SPLIT SQUAT

bulgarian split squat

CALF RAISES

calf raises ffsyr

STRAIGHT LEG GLUTE BRIDGE

GLUTE BRIDGE FFSYR

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!


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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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