Trail Strong Moves of the Week – Week Three

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. ⛰

🐕 Bird Dog 🐕
How To:
– Get down on hands and knees. Hands under shoulder and knees under hips.
– Point one arm straight forward and extend the opposite leg back.
– Hold.
– Bring back in.
– Repeat.
Tips:
– Keep core engaged.
– Goal: keep hips level (it’s harder than you think).
– Extend only in your range of motion.
– Mod: lift hand and knee up a few inches
– Level Up: To build balance keep hand and foot off ground through all reps.
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Core
– Lower Back
– Glutes

🪲 Dead Bug 🪲
How To:
– Lie on your back. Point arms straight up and bend legs to 90 degrees.
– Reach back one arm and extend opposite leg.
– Hold.
– Bring back in.
– Repeat.
Tips:
– Keep core engaged.
– Keep back flat.
– Goal: have straight leg hover an inch or so above the ground.
– Extend only in your range of motion.
– Level Up: add weight to hand.
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Core

📣 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