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Run Strong
STARTS MARCH 18th
**SIGN UP ANYTIME SPRING/SUMMER
This is a 24 workout conditioning program that will focus on strengthening the key muscle groups that are required to running safely and with more efficiency. I will instruct you on the critical cueing and focus for each exercise so that it is performed correctly and efficiently. The program will progress from baseline strengthening and motor control to more powerful, dynamic exercises towards the end. It is a self guided format once you watch the videos that describe each exercise.
WEEKLY WORKOUTS: Each workout will have a list of equipment recommended, a list of the workout via the google doc link and a video (YouTube link) that will run through each exercise and how to perform them correctly.
three 20 minute workouts per week
recommended/optional equipment: balance disk, kettle bell or dumb bells, therabands, physioball, box or something to jump over. You could do this at a local gym or at home.
COMMUNITY: Join a Facebook group to share motivation, stoke and stories.
RUN STRONG PLUS
Run Strong Class + Run Analysis.
This a great package deal if you want to get a strength and mobility screen and video run analysis. Get pointed in the right direction for run season. Run Analysis is a 60 minute visit. Drills and pointers to run with more efficiency and power. Any additional exercises that may not be in Run Strong that are needed.
VIRTUAL OR IN-PERSON
RUN STRONG REHAB
This a great package deal if are you dealing with an injury or have a recurring injury each run season. Three visits included assessment and run analysis if needed. Discussion and direction on volume management and changing habits that may lead to injury.
VIRTUAL or IN PERSON
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Powder Hour
This is a 16 workout conditioning program that will focus on strengthening the key muscle groups that are required to ski safely and powerfully. Plus everything you need for poling and moving uphill on skis - whether you love to cruise resort groomers, play in the side country or spend all of your time in the back country. I will instruct you on the critical cueing and focus for each exercise so that it is performed correctly and efficiently. The program will progress from baseline strengthening to more powerful exercises towards the end.
WORKOUTS: Each workout will have a list of equipment recommended, a list of the workout via the google doc link and a video (YouTube link) that will run through each exercise and how to perform them correctly.
two or 4 workouts per week, both available by each Mon. morning
2 45 minute or 4 20 min long workouts each week
recommended/optional equipment: balance disk, kettle bell or dumb bells, therabands, physioball, box or something to jump over. You could do this at a local gym or at home.
COMMUNITY: Join a Facebook group to share motivation, stoke and stories.
***2 new workouts are released each week starting October 16th. Then all are available for the rest of the season. The workouts progress in difficulty***
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Nordic Powder Hour
This is a 16 workout conditioning program designed to prep the body for nordic skiing - classic or skate. My goal is to improve the skiers strength and control while gliding, poling, descending and climbing.
WEEKLY WORKOUTS: Each workout will have a list of equipment recommended, a list of the workout via the google doc link and a video (YouTube link) that will run through each exercise and how to perform them correctly.
two or 4 workouts per week, both available by each Mon. morning
2 45 minute or 4 20 min long workouts each week
recommended/optional equipment: balance disk, kettle bell or dumb bells, therabands, physioball, box or something to jump over. You could do this at a local gym or at home.
COMMUNITY: Join a Facebook group to share motivation, stoke and stories.
***2 new workouts are released each week starting October 16th. Then all are available for the rest of the season. The workouts progress in difficulty***
What People Are Saying
'“A huge shout out to that Nordic program!! I’m only a short ways in but it’s fantastic. So well put together. Again, knowing the why behind each exercise really helps connect everything together and makes everything feel more productive. Workout #2 and all its lateral movement totally kicked my butt!! I appreciate the challenge of it and love how each workout covers so many areas. My only regret is not doing all of this sooner!— P.W.
“Being able to keep my upper body stable has unlocked a whole new world! I actually felt leg rotation for the first time! When we did the Tuckerman's tuck time where you rotate your legs. WOW. It took a few times, but I figured it out and it was a revelation when I got on snow!”
— A.A. - Powder hour participant
“I am an avid mountain athlete...I just wanted to say thanks and that I think the program is awesome, especially for pelvic floor and core. I don’t suspect that you had postpartum athletes in mind when you designed this, but it rocks. I found it very hard to find a program for athletes who just had a baby and wanted to return to high-level activity with my first son. I made up my own program and was back to doing alpine runs quickly but took several months to feel full strength. Your program is an order of magnitude better and is doable at a playground or juggling a baby and 3 year old.”