Robert Chapman » Team Indiana Elite Core Workout - Episode #13

Very nice site!

thanks for posting the list...it helps.

how long are their strides inbetween?

so i was bored and decided to put this whole workout on paper. i hope this helps some of you out there. some of the exercises are complex and are hard to explain but i hope you understand what i'm trying to say:
Warmup:
-standing leg lift
-active quad stretch rotation
-One leg balance (hands extend to ground standing one foot, keeping balance, kind of like a one legged squat w/ added balance)
-Punter Kick (imagine kicking a football aka leg kick)
-Karaokes
-High skipping w/ windmill arms
-butt kicks

25 MIN. RUN
Workout:
30 secs. each exercise, stride of 50m btwn each on turf
1.) Bridge
2.) Plank
3.) Left side plank
4.) Right Side Plank
5.) Bridge Variation (one leg in air raising up and down)
6.)Dynamic stretching (hip swinging from side to side across body)
7.) one leg in air moving across body. Staying still at mid level of body
8.) Dynamic stretching of hamstring ( go into a crunch position but then let legs extend and arms reach toes
9.) Cobra (body on floor w/ head facing ground, hips crossing the body to try to reach shoulder)
10.) Pushups
11.) Squats
12.) Forward lunge w/ shoulder twist
13.) High hurdle walkover
14.) Side hurdle stepover
15.) Squat underneath high hurdle\
16.) Medicine ball crunches
17.) Mountain climbers
18.) Crunches (knees to chest)
19.) Superman back exercise
20.) Med. ball in situp position going from side to side quickly
21.) Flutter leg kick in situp position
22.) Bicycles
23.) Bridge variation
24.) Med ball in left hand squatting w/ other hand on hip
25.) Med ball in right hand "

Thanks! Sorry for getting off topic of the workout video! This is a great core workout and good to see what Indiana Team Elite is up to.

This it.......... hahaha
I get a lil embarrassed but it is funny.

I thought people would like the before Flotrack video of Mark Flo! Good to know.

WO wrote:
Great Video! How long was each exercise done? Like 30sec?

Adams wrote:
Does anyone have a link to the circut they do? The # of reps and the order etc? Thanks

Does anyone have a link to the circut they do? The # of reps and the order etc? Thanks

hahaha yes mark!

Coach Mac - I did something very very similar ot this in college. Twice a week every week. We used a lot more medicine balls - chest passes with partner, oblique turns handing off to partner behind us, squats with them, explosive throws with them (see the Texas A&M;workout wednesday episode). That was the starting 'station' of a circuit we did. Following that station, we did high knee skips to the next station for pushups, then high quick knees to station for various crunches including bicycle crunches..more drills and walking squats, more stations including pushups, burpees, plyometric jumps with high knees, etc. Then we interpsersed each trip through the circuit with a roughly 800m run of about 2:20-2:30. Keep moving the whole time. I don't coach any more, but when I did, I was at Jacksonville University assisting with the women. I instituted it there (many of them had never done any strength training at all, or were just kind of wandering around a weight room doing non-specific training) and there were immediate impacts just in the span of a xc season. This stuff works well for runners.

It seems extremely gay to watch this with the gusy in compression shorts,what thier doing the closeups of thier buts and the music. I'm just saying!!!

Although it looks cool and beneficial, there is just not any scientific literature out there that supports core and strength routines as something that benefits distance running or prevents injury. So it will be interesting to see how TIE performs this year after doing this new routine.