ECFIT Boulder Example Workouts

Through her ECFIT Boulder app and website, Erin Carson is able to share her strength training programs with people worldwide. Users can choose from programs such as Rinny’s return to Kona program; a run program featuring double Olympian Kara Goucher; in-season endurance training; off-season endurance training; agility, strength and plyometrics; as well as a pre-natal program. Below are a few example workouts from Rinny’s strength program. For the entire series, visit ecfitboulder.com.

• Foam Roll lower legs: 1 minute

• Foam Roll Thoracic Spine Toggle: 1 minute

• TRX Lateral Lunge: 8 reps

• Back Squat (with Olympic bar): 2 sets, 6 reps

• Double Leg Bridges: 2 sets, 10 reps

• Alternate Arm Seated Row (horizontal cable): 2 sets, 8 reps

Race Week Mobility-Activation-Stability example workout

• Foam Roll Thoracic Spine

• Thoracic Spine Mobility

• Down Dog, Up Dog

• Down Dog with alternate leg lifts

• Pigeon Hip Stretch

• Double Leg Bridge and hold

• Lateral Step and reach to foot

• Transverse Step and reach to foot

Off-season example workout

Off-season work usually focuses on low neural demand and high muscular demand

• Foam Roll and Tissue Care

• Hex Bar Deadlift: 4 sets, 5–6 reps

• Dumbbell Chest Press: 4 sets, 5–6 reps

• Double Arm Squat and Row: 4 x 5–6 Reps

• Dumbbell Squat and Reach to Overhead Press

• 5 x 20 seconds treadmill sprinting