Conditioning for Hiking and Backpacking Level II - Guided Workout - Saint Edward State Park


Conditioning for Hiking and Backpacking Level II - Guided Workout - Saint Edward State Park

This evening workout session in a local park with personal trainer Sheri Goodwin builds on Conditioning for Hiking and Backpacking Level I, further strengthening major muscles used during hiking and backpacking. Each session will help you increase your mobility, stability, and strength needed to hike and backpack with ease while helping to prevent injuries. Experienced hikers can attend Level II without Level I though they are helpful together. Four workout dates will be offered, and we encourage people to do at least two of them to really gain confidence with the principles and exercises! This is a bargain for two hours with a personal trainer!

  • Easy
  • Easy

The workout session will go from 6:30 to 8:30PM at St Edward State Park,  14445 Juanita Drive NE, Kenmore, WA 98028 (Discover Pass needed to park here).

Directions upon arrival to park entrance: turn into the park, follow the road until you come to the Y. Turn right at this Y. (Left takes you to Bastyr University, right takes you to “The Lodge” or the old seminary) Next, keep straight, you will pass a big field on your left. Just past this field you will come to your first parking lot on the left side.  Turn left into this first lot and park. If there is not enough room to park in this lot, then you can park in the next lot just above this  one.

Where to meet: at the picnic tables just below the first parking lot and next to the open field.
The picnic tables are close to the bathroom and shaded by trees. The Old Catholic Seminary is
beyond the parking lots, and you will see it from the picnic tables.

If you get lost, call  Sheri at Cell: 206-465-1795.

Level II Conditioning for Hiking and Backpacking will teach you how to incorporate the
exercises and workouts learned in Level I while out walking in a local park.

One of the best ways to train for a hiking adventure is on trails in the great outdoors!  This  way your feet, ankles, knees and hips will gain stability and strength on the uneven surfaces that you will face on the trails. You won't even realize you are working out when you incorporate trek specific strength training as we make our way through the park.  These outdoor sessions will help you feel amazing on your next day hike, or backpacking adventure!  And when you are well prepared, you will help reduce the possibility of an over-use injury that could bring your hike or backpacking adventure to a quick end.

  • Breakdown of each 2-hour session:
    We'll start with a hiking specific warm-up that includes  stick rolling,  a 5-10-minute walk,  simple glute strengthening exercises, and  dynamic stretches.
  • We then begin the workout in which we intermix hiking with exercises that specifically train the muscles you will utilize on the trail and will help to improve your mobility, stability, and
    strength. Another part of our workout includes interval hill training to help increase your
    cardiovascular endurance for those long climbs on your hikes.  This portion is done at your own
    pace as everyone walks at different speeds.

The session ends with a cool down that includes a relaxed 5–10-minute walk back to where we
started and static stretches to help improve flexibility and help prevent injuries.

Rest assured that at any time during the session, if an exercise is taught that you do not feel
comfortable doing or you know that you should not do, then Sheri will help you find an exercise that suits your comfort level or your needs, or you can opt to rest as well. 

It is recommended, though not required, that you complete Sheri's Conditioning for Hiking and Backpacking Level I clinic before this session.


Saint Edward State Park

Required Equipment

Required Equipment

What you will need for these sessions:

  1. Hiking Poles – during the session, Sheri will teach you how to properly use your hiking
    poles to help you become a more efficient hiker.
  2. A massage myofascial rolling stick or your hiking poles should suffice.
  3. Small Looped Workout bands:  Perform better bands  or Tribe’s Wider looped bands,
    (If you don’t have one of these, you can borrow one at the session, but please bring one if
    you have one)
  4. Long Workout bands: TheraBand (It would be best if you can bring one of these bands.
    Sheri won’t have enough for everyone, but if you don’t have one it will be okay.)
  5. Proper hiking clothing for the day’s weather plus layers for the evening workout
  6. Trail running shoes are best for these workouts, if you don’t have them, then low hiking
    boots will be okay.
  7. Daypack for: water, snacks, electrolytes, layers, flashlight/headlamp, and mini first-aid kit.
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