Iliad is mostly a running workout. However, it is built on a foundation of Learning, Growing and Supporting each other. In that spirit, I wanted to teach the Iliad PAX that you become a better running by doing more than just running. In order to be the best runner possible, you need to have strong Abs, strong Glutes and strong and flexible Hips! So I channelled Jane Fonda and created a mix of exercises to show these men how get stronger! Here is how it went down:
Warm Up
SSH
Wind Mill
Cotton Picker
Mountain Climber
Open / Close the Gate
Toy Soldier
The Thang
Circle up on the track for instructions. Set of exercises as a group, run one lap at your own pace, when finished with the lap plank and wait for the six.
Ab Exercises
Plank Sequence (hold each pose for 10 count)
Regular, Right arm up, left arm up
Regular, Right arm out, left arm out
Regular, Right leg up, Left leg up
Run one lap
Glute and Hip Exercises
Leg Lifts (on your side, bottom leg bent 90 degrees, top leg straight – lift top leg to 45 degrees and back down. Keep abs tight, squeeze your butt at the top) Both sides
Bridge Leg Lifts (on your back, raise hips off the ground into glute bridge, bring one leg up keeping it bent at 90 degrees. Alternate legs in cadence
Donkey Kicks (on your hands and knees, keep leg bent and bring up behind you, keep abs tight and squeez butt at the top) Both legs
Run one lap
Quad Exercises
Step ups on the bench (bring "off" leg up to your chest after you step up) Both legs
Monkey Humpers
Slow Squat Jumps (in cadence, down 1-3, explode up with jump on 4)
Run one lap
Glute and Hip Exercises
Glute Bridge Dips (on your back with feet up on the bench, lift hips up into glute bridge, dip hips down to the ground and back up into full extension)
Side Leg Lifts (on your back, with one leg bent and other let straight up into the air, slowly drop straight leg to the side keeping it fully extended, slowing raise leg back up to start) Do both legs
Run one lap
Run to Picnic Shelter
Ab Exercises
Superman and Banana
Break Dancer
Flutter Kicks
Recover Recover
Moleskin
- All we were missing during this workout were the leg-warmers and big 80's hair! Great work to everyone and I appreciate you letting me show you some different exercises!! I hope you keep using these between now and April/May when the real BRR training begins. If you build up your core and flexibility over the next few months, it will benefit you greatly has you run more and starting putting on the miles. Get strong now so you will not get those nagging injuries over the summer! Take advantage of the bootcamps, kettle bell workouts and Stretch! You will not be disappointed!
- Welcome to LaBon for his Iliad! Hope to see you back many times! The drive is not that far.
- T-Claps to Tweetsie and Stray for running the full Fireball Loop as a Standard. Strong work fellas!
- The sadclown that was running on the track sure got a show today! I think the Glute Bridge Dips really got his attention as well as the Donkey Kicks!! I thought about EH'ing but then thought he might need a different first impression of F3!!
- The Side Leg Lifts really opened things up! Apparently it was hard for some guys to take their eyes of Bama!!
- The Break Dancers in front of the Hough High Schoolers showed the younger generation that we old guys still have the right moves.
- It is an honor to lead you guys! Men that want to learn, grow and support each other are an inspiration to us all. Keep plugging away at your goals! Find another man that needs F3 and invite him! We all need this, some just don't know it yet!
Jimmy O