This workout is for moms who have regained tissue tolerance and are looking to return to the trails for recreational trail running. All pelvic floor concerns have been cleared and the goal/benefit is to regain tissue elasticity.
(AS) Power training for moms returning to trail running using agility and plyometrics
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
(AS) Main Set 4Q Agility Training for Moms Returning to Trail Running
Horizontal Loading
The goal of this block is to develop whole body stability through agility patterns that will better prepare the body to tolerate the demands of trail running.
ULT
(AS) ULT Agility Sagittal Plane Quick Feet
This pattern helps improve body wide stabilization which is essential in the postpartum process.
| Set | Time | Rest |
|---|---|---|
| 1 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 2 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 3 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 4 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
LLT
(AS) LLT Agility ViPR Pro Sagittal Plan Shuffle Tilt
This is a great drill mimicking life needs moving quickly in the sagittal plane with a load.
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 2 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 3 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 4 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
UMT
(AS) UMT Agility-Frontal Plane Shuffle with Hand Reach and Eye Tracking
This agility training exercise is a fantastic whole body stabilization pattern that also trains the core with the hand reach.
| Set | Time | Rest |
|---|---|---|
| 1 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 2 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 3 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
| 4 | 0:0:20 h:m:s | 0:0:60 (h:m:s) |
LMT
(AS)-LMT Agility ViPR Pro Lateral Shuffle to Shift
This agility pattern shows trains the ability to decelerate a load in the frontal plane
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 2 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 3 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
| 4 | 0:0:20 h:m:s | Moderate | 0:0:60 (h:m:s) |
(AS) 4Q Plyometric Training for moms returning to trail running
Horizontal Loading
This plyometric drill is aimed to improve tissue elasticity which is essential for trail running. This circuit also improves pressure management and body wide awareness.
ULT
(AS) ULT-Plyometric Jop Wide Foot to Single Foot Jop
This is an advanced jumping progression to return to running/jogging in the postpartum period.
| Set | Time | Rest |
|---|---|---|
| 1 | 0:0:30s h:m:s | 0:0:60 (h:m:s) |
LLT
(AS) LLT Plyometric ViPR Pro Sagittal Plane Shuffle to Staggered Jump
This drill adds an additional load to an advanced ski jump drill.
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 0:0:30 h:m:s | Light | 0:0:60 (h:m:s) |
UMT
(AS) UMT Plyometric Transverse Plane Jump
This drill is important to be able to transfer load in our activity, life and sport. It trains the foot, ankle and hips.
| Set | Time | Rest |
|---|---|---|
| 1 | 0:0:30 h:m:s | 0:0:60 (h:m:s) |
LMT
(AS) LMT Plyometric ViPR Pro Shift to Rotational Jump
This is an advanced drill that uses an external load to overload the mass and momentum of a rotational jump.
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 0:0:30 h:m:s | Light | 0:0:60 (h:m:s) |
| 2 | 0:0:30 h:m:s | Light | 0:0:60 (h:m:s) |
| 3 | 0:0:30 h:m:s | Light | 0:0:60 (h:m:s) |
| 4 | 0:0:30 h:m:s | Light | 0:0:60 (h:m:s) |