Trail Strong Moves of the Week – Week Two

All of these moves are geared toward helping you build and strengthen your muscles, ligaments, and bones to become even stronger on the trail…walking, hiking, and running!

🚒 Standing Single Leg Fire Hydrant 🚒
How To:
– Places fabric band above your knees.
– Lift lower leg to 90 degrees.
– Raise leg from hip, to what is comfortable, while staying upright.
– Quick pause.
– Lower back down and do it again.
Tips:
– No leaning to one side, stay straight.
– Goal: keep hips level (it’s harder than you think).
– Lift only as high as your range of motion allows.
– If needed tap toe down between reps. But goal is to keep toes off ground to build balance in the other leg as well.
– Mod: do bodyweight and remove band.
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Hips
– Abductors
– Glutes
– Core
– Stabilization Muscles

🦧 Squat Static Hold with Toe Taps 🦧
How To:
– Grab dumbbells.
– Drop into a squatted position and hold.
– Tap toe back.
– Quick pause.
– Replace foot in squat position and do it again.
Tips:
– Keep weight in heel of static leg.
– Keep back flat.
– Go as low as you feel comfortable.
– Toe on top should lightly tap, not much weight should be in this leg.
– Mod: do bodyweight.
– Level Up: add fabric band above knees.
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Glutes
– Hamstrings
– Calves
– Stabilization Muscles

📣 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