The Fitness Trail at the Round Valley Branch is a 1-mile trail that includes Avid Trails Fit Stations.
Bar Graph Boxes™
Forward Box Jump
Choose a comfortable box height. Stand 6 inches in front of the box, hinge at the hips and send your arms back. Jump up onto the box and land with your feet hip-width apart. Come up to standing position. Step down to return to starting position.
Lateral Box Jump
Stand 6 inches next to the box with feet hip-width apart. Hinge at the hips and jump sideways onto the box, landing with feet hip- width apart. Come up to stand with hips in full extension. Step down to return to starting position. Repeat on each side (right and left).
Quick & Nimble™
Compress legs while swinging arms back. Explode up and over hurdles with knees lifted and together. Keep core tight, don’t hollow your back. Land on the balls of feet and immediately jump over next hurdle.
Using a single hurdle, compress legs while swinging arms back. Jump up and sideways over hurdle using arms for added power. Land with soft knees in squat position. Immediately jump in reverse direction to starting position.
Step Over Sprints
With fast legs, high knees and short steps, launch from the balls of the feet to get up and over hurdles. Try variations of one step between each hurdle, or two steps between each hurdle. Alternate lead leg on each set. Master the low hurdles before attempting high hurdles.
Slow & Steady™
Walk along the balance beam moving one leg at a time while maintaining position on the beam. Take wide steps for easiest level. To make it harder, try walking heel to toe.
One-leg Balance Squat
Stand on one foot with toes facing forward, lift one leg off the balance beam. Bend standing leg to 90 degree angle, lowering your butt towards the ground, and sit back onto your heels. Drive through the heel to return to standing position. Important: always keep knees in line with your toe to avoid knee pain and injury.
Push Pull Pavilion™
With hands shoulder-width apart, lift both knees towards the chest and engage the core to prevent swinging. Extend legs back down to starting position.
Assisted Pull Up
With hands shoulder-width apart, align the midline of your chest with the bar. Pull your chest towards the bar while keeping your core and legs in one straight line. To make this easier, bend legs in 90 degree angle.
One Leg Squat
With toes facing forward, lift one leg off the ground. Bend standing leg to 90 degree angle, lowering your butt towards the ground. Drive through the heel to return to standing position. Keep knees in line with your toes to avoid knee pain and injury.