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Runner's Intermediate Strengthening Work...
1. Stand upright, feet planted about shoulder-width part, with your arms slightly in front of your thighs with a hand weight or dumbbell in each hand. You knees should be slightly bent and your rear pushed slightly outwards. 2. Keeping your back flat, hinge at the hips and bend forwards as you lower the dumbbells toward the floor. You should feel a stretch in the backs of your legs. 3. With control, raise your upper body back to starting position. Repeat.
Hip Extension and Flexion
1. Stand with your feet shoulder-width apart, with a resistance loop or a resistance band tied around your ankles. Tuck your pelvis slightly forwards, left your chest and press your shoulders downwards and back. 2. Keeping your head up, shoulders back, place your hands on your hips, slowly extend your leg backwards. 3. Perform 10 repetitions, and return to the starting position. 4. Keeping your back and knee straight, slowly extend your leg forwards.
1. Stand with your feet shoulder-width apart, with a resistance band tied around your ankles. Tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Keeping your head up, shoulders back, place your hands on your hips, and step sideways as far as you can while keeping your knees slightly bent and your posture tall. 3. Bring the opposite foot inwards to meet the other foot, moving slowly and under control. 4. Continue to step to the side for one to three sets of 8 to 12 repetitions, then repeat in the other direction.
Plank Leg Extension
1. In prone position, support your upper body with your hands, your arms straight below your shoulders. Your legs should be straight and hip-width apart. 2. Keeping your abs tight, exhale, and squeeze your gluteal muscles to raise your right leg, lengthening your body as your weight transfers from your arms to your left foot, stretching through your heel. 3. Return your right foot to the floor. Repeat 10 leg extensions on that side, holding a straight plank position throughout the exercise. 4. Switch legs, and repeat 10 times on the other side.
Resistance Band Lunge
1. Position a resistance band beneath one foot, grasping both handles. 2. Keeping your head up and your spine neutral, take a big step forwards. 3. Drop your back knee towards the floor, bending both legs until your front thigh is parallel to the ground. At the same time, bring the resistance band closer to your body with palms facing your shoulders. 4. Slowly and with control, straighten your legs as you raise your body, and return your arms to starting position. Complete 15 repetitions, switch sides, and repeat for three sets of 15 on each leg.
Knee Extension with Rotation
1. Sit upright on a chair, with your feet planted on the floor, your hands on your knees, and your gaze forwards. 2. Slowly extend and raise one leg as high as you can, or until it is parallel to the floor, with your foot flexed. Rotate it outwards, pausing at the top of the circle, and then rotate your foot inwards. 3. Lower your foot, and repeat on the other side.
Unilateral Leg Circles
1. Lie flat on the floor, with both legs and arms extended. 2. Bend your right knee towards your chest, and then straighten your leg up in the air. Anchor the rest of your body to the floor, straightening both knees and pressing your shoulders back and down. 3. Cross your raised leg up and over your body, aiming for your left shoulder. Continue making a circle with the raised leg, returning to the centre. Add emphasis to the motion by pausing at the top between repetitions. 4. Switch directions so that you aim your leg away from your body. Repeat with the other leg.
Quadruped Leg Lift
1. Kneeling on all fours, connect with your abdominals by drawing your navel up towards your spine. 2. Slowly raise your right arm and extend your left leg, all while keeping your torso still. Extend your arm and leg until they are both parallel to the floor, creating one long tine with your body. Do not allow your pelvis to bend or rotate. 3. Bring your arm and leg back into the starting position.
1. Bring your hands behind your head, and lift your legs off the floor into a tabletop position, so that your thighs and valves form a 90-degree angle. 2. Roll up with your torso, reaching your right elbow to your left knee and extending the right leg in front of you. Imagine pulling your shoulder blades off the floor and twisting form your robs and oblique muscles. 3. Alternate sides. Repeat.
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