General Strength III (GS III) is a core routine used by the Christopher Newport University Cross Country/Distance program. This one primarily focuses on the posterior chain of the body. A MAJOR deficiency in most runners is their posterior chain strength (back, glutes, hamstrings) or firing patterns. This GS routine helps address that part of the body specifically. It is part of our post-run cooldown process; we generally choose some form of balance or stretching routine (either dynamic or static, depending on the day), and some form of core work. After any run the body is in a stressed state, and cooldowns can help begin the recovery process; simply running longer can be stressful, though. So, cooling down by means other than that which caused the stress (running) can be beneficial. Our team generally does 20-30min of core/stretching/non-running cooldown exercises after runs and before weights.

For more on CNU XC, GO HERE.

For a list of all CNU XC routines, GO HERE.

For more videos on TRAINING, GO HERE.

GS III (30sec of each exercise)

Opposite arm/opposite leg

Prone double arm lift

Prone straight leg lift

Lower body crawl

Sitting bicycle

Straight leg lifts (on knee)

Donkey kicks

Straight leg circles (on knee)

Prone double arm/leg lift

Sitting leg press

Prone straight leg in-outs

Prone in-out arms w/legs raised

Prone australian cral w/legs raised

Held crunches w/legs raised

Side-ups

Cat-back/sway-back