Training to Compliment your own running

Keeping Canicross ready during lock down

During this scary time we have been forced to cancel our classes to ensure the safety and well being of our lovely clients and staff.  We have no idea when we will be back up and running but thought that it would be a good idea to create a post on keeping yourself fit during the lockdown if you are unable to get out running or canicrossing

You may not know this but Dan is a qualified and experienced fitness instructor specialising in group training – below he shares his favourite exercises that you can do at home to help keep yourself fit and strong in preparation for our classes and the canicross race season starting up again.

If you have any questions please contact us via Email or Facebook Messenger.  We are planning on creating a Youtube channel over the weekend so will try to get footage of all of these exercises on our youtube channel.

These are all bodyweight exercises, but you can add any weights to progress them on and make them more challenging.

Air Squats

  • Stand with feet hip-width apart, toes pointed slightly out, with arms straight out from your shoulders
  • Bend your knees, pushing your hips back until the bend at the back of your knee is between 135 degrees (Quarter- Squat) and 90 degrees (Half Squat). Simultaneously bring your arms forward, which helps you maintain balance. Push upward to return to your start position. 

Do 2-3 sets of 5-12 reps, depending on your fitness level.

Step- Downs 

  • Balance on one foot at the edge of a platform (bench, step, etc), with the ball of your foot extended over the platform’s edge. Hold onto a nearby object for balance -this is about working the quadriceps, not working balance. Suspend the opposite leg, knee straight, with your foot in front of the platform.
  • Lower your hips by bending your support leg until the bend at the back of your knee is at approximately 135 degrees. Your free foot will lower in front of the platform (as if your stepping down). Rise back to your starting position and repeat.

Do 1-2 sets of 5-10 reps on each leg.

Step-Ups

  • Stand in front of a platform (bench, box. Step, etc.). Place your right foot on the platform with your left foot flat on the ground. Start with the knee and hip of your raised leg at 90 degrees.
  • With your arms at your sides, push with your right leg to extend (straighten) your hip and knee as you rise up on the platform. Momentarily rest the ball of your left foot on the platform, and then reverse your motion to return to your starting position.

Do 1-2 sets of 5-10 reps each leg.

Single-Leg Deadlift

  • With your feet hip-width apart, lift your right foot off the ground by bending your knee. Bend your left knee slightly – –Don’t do this exercise with a straight leg! Use a chair or other object for balance if needed.
  • Bend forward from your hips, reaching your right hand toward the ground in front of your left foot. Simultaneously lift and extend your right leg behind you. Maintain a slight bend in both knees. Now, in one smooth motion, return to your starting position, contracting your glutes and hamstrings. Use your hips as a hinge as you swing during this exercise (think of the drinking bird toy).

Do 1-2 sets of 5-10 reps on each leg

Planks

  • Start in a modified push-up position: face down, resting on elbows and toes, with your elbows directly beneath your shoulders, a 90-degree bend at your elbows with your forearms extended forward. Maintain a straight line from your head through your toes.

Hold the position, squeezing your glutes and tightening your abdominals for 30- 60 seconds. Done right 1 set will be enough 🙂