Trail Strong Moves of the Week – Week One

Y’all I’m super excited to start a new weekly strength training recommendation. Each week I’ll share some new moves that you can incorporate into your routine. 🙌🏼

All of these moves are geared toward helping you build and strengthen your muscles, ligaments, and bones to become even stronger on the trail. That including walking, hiking, and running! So fun for everyone. ⛰

🐻 Bear Plank Taps 🐻
How To:
– Get down on hands and knees. Hands under shoulder and knees under hips.
– Lift knees 2-3 inches off ground.
– Tap opposite shoulders. Then tap opposite quads.
Tips:
– Keep back flat.
– Have a little movement as possible.
– You can also just do the shoulder taps if this is a new move for you.
Reps:
– 8 to 12 (one reps is tapping both shoulders and quads)
What’s Going to Burn:
– Quads
– Glutes
– Core
– Shoulders

🔺 Raised Heel Narrow Squat 🔺
How To:
– Set dumbbells on ground with buts touching.
– Place heels on bars.
– Lower down to a seated position; not any lower.
– Pause
– Raised back to starting position and squeeze glutes.
Tips:
– Keep weight in heels.
– Do not lean forward.
– Go as low as you feel comfortable.
– Level Up: add weights in hands.
Reps:
– 8 to 12 with at least 2 sets
What’s Going to Burn:
– Quads
– Adductors
– Abductors
– Glutes
– Hamstrings
– Calves

📣 PSA: I film the moves after I do them during my morning workout. So yes, my hair is crazy, I’m sweaty, I have no makeup on, and I don’t give AF! You get me real and raw because that’s who I am. Embrace being you in your own skin! 💖

✏️ Drop me any questions or comments you have on these moves.

✌🏻 Until next week!

Checkout the reel I create on Instagram CLICK HERE

Be Trail Strong – Be Trail Fab

Coach RJ

PS: Make sure you are following me on Instagram @fabandfitwithrj