Runner's S&C (Secondary Muscles) Exercis...
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.
Quadruped Leg Lift (Modified)
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. Draw your opposite knee and elbow inwards to touch. Repeat entire sequence on the other side.
1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.
1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to 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.
1. Pull your right knee towards your chest and straighten your left leg, raising it about 45 degrees from the floor. 2. Place your right hand on your right ankle and your left hand on your right knee (this maintains proper alignment of leg). 3. Switch your legs two more times, keeping your hands in their proper placements. Repeat.
Plank Knee Pull-In
1. Start in plank position, with your shoulders directly over your hands, your torso straight and your weight distributed evenly between your arms and legs. 2. Draw your left knee into your chest, flexing the foot while rocking your body forwards over your hands. You should come up on the toes of your right foot. 3. Extend your left knee backwards, rocking the body back, and shifting your weight onto your heel. With your head in between your hands, straighten your right leg and lift it towards the ceiling. Repeat.