[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
* * * * *
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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 (app.vert.run​).
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[@alexandrareichert7425]

Thank you for posting this!!! I will also do the exercises !

[@fatenA369]

Thanks soooo much wonderful

[@philsmithies]

Perfect thanks great workout

[@vert-run]

Glad you enjoyed it! :)

[@Winznut]

Thanks man, nice little workout.

[@vert-run]

A tough one but a good one! Thanks man :)

[@tg7837]

Thanks for the video!

[@vert-run]

No prob, glad you enjoyed it!

[@Mark_N]

Very nice routine. Thank you!

[@vert-run]

Thank you very much, Mark! Glad you like it. We filmed this one during Covid lockdown (lol) and we're actually working on some fresh, new routines that will be coming soon. :) --Kirsten from Vert

[@tjbowden5537]

Good core workout. Enjoyed it..Felt it also.

[@vert-run]

Thanks TJ! Yeah this is a good one...always leaves us really tired, too! Haha. :)

[@simonchis9333]

Thanks!

[@vert-run]

You're welcome, glad it helped! :)

[@mjjkop]

Love this - feeling slightly easier after a couple of goes. Still a challenge though! Marathon in 6 weeks - thanks for posting!

[@Kelly_Ben]

How'd it go!?

[@mjjkop]

@@Kelly_Ben knocked 22 mins off my PB from 10 years ago.. 3 hours 28. Happy with that, and keeping the running and core/strength up still

[@vert-run]

How's it feeling 1 year later?! Hope it's feeling slightly easier! Also congrats on knocking off 22 min from your Marathon PB! :) Hope you're still enjoying Vert. Thanks for being part of our community. --Kirsten from Vert

[@oliverchapman3007]

Great vid 👍🏼

[@vert-run]

Thanks Oliver!

[@hamsterhelpandotherfunnyvi7043]

Ty!

[@vert-run]

You're welcome!:)

[@hamsterhelpandotherfunnyvi7043]

Ty@

[@vert-run]

Very welcome! :)