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.