Trail Strong Moves of the Week – Week Four

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. ⛰

🍑 Single Leg Squat Sit 🍑
How To:
– Sit on bench, butt fully on it, with knees at 90* – this is your foot placement
– Stand up and lift one leg off ground a few inches straight.
– Lower down slowly until you are seated on bench.
– Quickly raise back up.
– Repeat
Tips:
– Keep core engaged
– This will test your balance. Don’t do next rep until fully stable.
– Goal: lifted foot never touches the ground
– Level Up: add weights in hands
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Hamstrings
– Glutes
– Calves
– Hips

🍑 Single Leg Half Squat on Step 🍑
How To:
– Place stable foot on step, foot fully on it.
– Stand up and lift other leg a few inches up and out.
– Slow lower “squat” down until your heel taps the ground.
– Hold of a second and then raise back up.
– Repeat
Tips:
– Keep core engaged.
– This will test your balance. Don’t do next rep until fully stable.
– Goal: outside foot (heel) doesn’t bear any weight
– Level Up: add weights in hands or raise height of step
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Hamstrings
– Glutes
– Calves
– Hips

📣 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