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205
Workout

Preparation for the trail

~42 min.
~504 kcal
Female
⁉️ Comments

Preparation for the trail is a functional loop workout specifically designed to prepare runners for trails with rough terrain and a variety of uneven terrain. The program includes exercises that emulate the characteristics of trail running, including uphill, downhill, and technical sections. Participants perform a workout at varying intensity, focusing on developing leg strength, endurance and coordination. Trail Prep training helps runners prepare for competition or training in unpredictable terrain conditions.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Massage
1
Level: 1
8
Hero pose
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Single leg hip hinge
1
Level: 1
5
Main exercises
High pull - slide T
7
Level: 1
R1
6
High pull - slide T
7
Level: 1
R2
6
High pull - slide T
7
Level: 1
R3
6
High pull - slide T
7
Level: 1
R4
6
I adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R2
10
I adduction
8
Level: 3
R3
10
I adduction
8
Level: 3
R4
10
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
Front jump squats
10
Level: 4
R4
15
Medium pull (single arm - single leg )
5
Level: 1
R1
8
Medium pull (single arm - single leg )
5
Level: 1
R2
8
Medium pull (single arm - single leg )
5
Level: 1
R3
8
Medium pull (single arm - single leg )
5
Level: 1
R4
8
Backward lunge single arm
9
Level: 7
R1
10
Backward lunge single arm
9
Level: 7
R2
10
Backward lunge single arm
9
Level: 7
R3
10
Backward lunge single arm
9
Level: 7
R4
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Rotation with load
6
Level: 2
R3
10
Rotation with load
6
Level: 2
R4
10
Squat - T abduction
5
Level: 1
R1
12
Squat - T abduction
5
Level: 1
R2
12
Squat - T abduction
5
Level: 1
R3
12
Squat - T abduction
5
Level: 1
R4
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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