Health Female Adda
1 year ago
These Full-Body Moves Will Give You a Giant Push Toward the Trails

In the final week of our hike-prep program (see weeks one, two, and three), we’re ready to push it to the limit with moves that improve your overall strength, flexibility, and cardiovascular performance.

You'll continue doing the full-body foam-rolling routine to keep you limber and injury free. Additionally, you'll keep ramping up your cardio and strength training with plyometric moves that will get you high...in the air.

And since it's our final week, we’re going all in with our long hike! A six-mile adventure on the treadmill, to be exact. Here's how it breaks down: one mile flat road, two miles at a two percent incline, one mile at three percent, one mile at four percent, and then finish it off with one more mile on a flat road. Consider yourself ready.

Best of luck, trailblazers! Make sure to tweet me your hiking photos @drjordanmetzl

hiking workout week four

Jump Squat

hiking week four

Place your fingers on the back of your head and pull your elbows back so that they're in line with your body. Dip your knees in preparation to leap (A). Then, explosively jump as high as you can (B). That's one rep. When you land, immediate squat down and jump again. Do 15 reps.

Jump Lunge

hiking week four

Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. Lower your body as far as you can, or until your rear knee nearly touches the floor (A). Quickly jump into the air with enough force that you can scissor-kick your legs so you land with the opposite leg forward (B). That's one rep. Repeat, alternating back and forth with each repetition. Do 15 reps.

Burpee

hiking week four

Stand with your feet about shoulder-width apart, arms at your sides. Push your hips back, and squat down to place your hands on the floor (A). Jump both feet back into a pushup position (B); quickly reverse the move and immediately jump up in to the air (C). 

hiking week four

Hamstrings Roll

hiking week four

Place a foam roller under your right knee with your leg straight. Cross your left leg over your right ankle. Put your hands flat on the floor for support (A). Roll your body forward until the roller reaches your glutes (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.

Glutes Roll

hiking week four

Sit on a foam roller, with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh (A). Roll your body forward until the roller reaches your lower back (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left glutes.

Iliotibial-Band Roll

hiking week four

Lie on your left side and place your left hip on a foam roller. Put your hands on the floor for support. Cross your right leg over your left, and place your right foot flat on the floor (A). Roll your body forward until the roller reaches your knee (B). Then roll back and forth for 30 seconds. Lie on your right side and repeat with the roller under your right hip.

Calf Roll

hiking week four

Place a foam roller under your right ankle, with your right leg straight. Cross your left leg over your right ankle. Put your hands flat on the floor for support (A). Keep your back naturally arched. Roll your body forward until the roller reaches the back of your right knee (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left calf.

Quadriceps-and-Hip-Flexors Roll

hiking week four

Lie facedown on the floor with a foam roller positioned above your right knee. Cross your left leg over your right ankle and place your elbows on the floor for support (A). Roll your body backward until the roller reaches the top of your right thigh (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.

Groin Roll

hiking week four

Lie facedown on the floor. Place a foam roller parallel to your body. Put your elbows on the floor for support. Position your right thigh nearly perpendicular to your body, with the inner portion of your thigh just above the level of your knee, resting on top of the roller (A). Roll your body toward the right until the roller reaches your pelvis (B). Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.
 

Upper-Back Roll

hiking week four

Lie faceup with a foam roller under your midback, at the bottom of your shoulder blades. Clasp your hands behind your head and pull your elbows toward each other. Raise your hips off the floor slightly. Slowly lower your head and upper back downward, so that your upper back bends over the foam roller (A). Raise back to the start and roll forward a couple of inches—so that the roller sits higher under your upper back—and repeat (B).
 

Lower-Back Roll

hiking week four

Lie faceup with a foam roller under your mid back. Your knees should be bent with your feet flat on the floor (A). Raise your hips off the floor slightly (B). Roll back and forth over your lower back for 30 seconds.
 

Shoulder-Blades Roll

hiking week four

Lie faceup with a foam roller under your upper back at the tops of your shoulder blades. Cross your arms over your chest. Your knees should be bent with your feet flat on the floor. Raise your hips so they're slightly elevated off the floor (A). Roll back and forth over your shoulder blades and your mid and upper back for 30 seconds (B).

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