Скачать с ютуб [20 minute!] - *CORE* routine for Trail + ULTRA Runners в хорошем качестве

[20 minute!] - *CORE* routine for Trail + ULTRA Runners

A core routine is key for trail and ultra runners--especially for staying quick, nimble and safe on downhill trails! In this video, The North Face trail runner + Vert.run co-founder Moisés Jiménez walks you through a full core routine--specific for trail + ultra runners. We'll do: ✩1' static plank ✩20 bridge movements (with both legs) ✩30’' + 30''' lateral plank ✩5 x 5'' superman position and then returning to static position. ✩30 crunches ✩45'' wall sit ✩1' dynamic plank ✩20 + 20 bird dog exercises (left + right) ✩20'' mountain climber ✩15 + 15 bridge movements with each leg ✩20 V-sit crunches (alternatively raising one straight leg and touching your heel with your hands) ✩45’’ wall sit with heel raises ✩10 lunges with trunk rotation (left + right) ✩45’’ plank alternatively pulling your legs towards your chest (straight arms) Enjoy! ✌🏼 - Vert.run, the training platform for Trail + Ultras * * * * * CONNECT WITH US ✩ Website - https://vert.run​ ✩ Training platform - https://app.vert.run​ ✩ Instagram -   / vert.run​   ✩ Facebook -   / vert.run​   NEW TO VERT? We bring the high of trail and Ultra Running to everybody everywhere with our free & paid training programs. They're designed for all levels of runners, and designed by world-class athletes. Check out our online training platform designed by trail runners, for trail runners (https://app.vert.run​). If you want to know more, check out our "About us" page: https://vert.run/about​