Trail Running Conditioning on Queenax

Workouts

Trail Running Conditioning on Queenax

If you are seeking a new running challenge through trail running, this 4-week program will guide you in improving your lower body strength, core stability, and conditioning safely and effectively. With a variety of Queenax apps and optionals, you will engage in movements that will prepare you to handle the unstable terrain and maintain optimal running mechanics. Below is a list of what equipment is needed for your workouts. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

  • Queenax
  • Superfunctional
  • Suspension Abs
  • Torso Trainer
  • Up Strength
  • Strong++
  • Plyo Platform


Workout Recommendations

  • Ensure that you complete the warm-up and cool-down for each workout.
  • Perform each workout 2 times/week, allowing 1-3 days of recovery between workouts.
  • Follow the work and recovery intervals as listed. However, listen to your body. Take short rest periods as needed during work intervals to ensure proper exercise technique and safety. You also may increase recovery interval length after a specific movement, if needed. Strive for quality over quantity of movement when completing this program!
  • Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.
  • View full workout below or download here.

Author Information

Melissa Stansell
Melissa Stansell's picture

Melissa Stansell, Cooper Fitness Center Professional Fitness Trainer and Small Group Training Instructor


With nearly 10 years of industry experience, Melissa has worked with general, special and sports performance populations. Her area of expertise is in coaching and programming for the Small Group Training setting, incorporating metabolic conditioning to deliver a full-body workout. Melissa has a Bachelor of Science in Exercise Sports Science from Texas Tech University and is certified as an ACSM Certified Personal Trainer.

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