Although runners tend to train year-round, getting outside in the summertime can be slightly more appealing for a number of reasons. This summer, try incorporating some of these Queenax functional movements to supplement your strength and mobility training. Boost your running capabilities for a strong running season while introducing training techniques that can be used all year. 

Equipment Needs

• Queenax™
• Strong++ 
• Superfunctional™
• Wall Bars 

Workout Guidelines

Try integrating these movements into your regular functional training routine or complete as a circuit for a quick strength and mobility boost. 

Knee Drive at Speed 

1. Stand facing frame with ankle strap on one ankle.
2. Reach foot back and then quickly drive knee to chest.
3. Push leg back to extended position and repeat.
4. Perform this movement at higher speeds.

Pistol Squat to Hip Extension- alternating

1. Set bar at waist level.
2. Stand directly behind training baron single leg.
3. Extend forward by hinging at thewaist and pushing with the arms.
4. Lift one leg.
5. Slide back and switch feet to dropinto a SF Pistol Squat.

Single Leg Suspended Squat- Front/Back Tap 

1. Set bar at lowest level.
2. Stand on the bar with a single leg.
3. Lift leg and reach down to tap ground in front of bar.
4. Lift foot back to centre and then tap down behind bar.
5. Keep knees in line with toes.

Wall Bars Hamstring Mobility 

1. Face Wall Bars and rest one foot on bar at knee or waist height. Raised leg should be bent at knee.
2. Hold on to a bar at chest height.
3. Straighten leg and maintain contact with both bars.
4. Bend knee to return to starting position.