Running At Home Strength Training Program Complete 2-3 times a week, at least 48 hours apart and no longer than 72 hours spaced apart. Please try to complete your running exercises prior to strength training work when possible. Myofascial Release.... Please take 5-7 minutes to work on rolling target muscle groups you know to be tight. Suggestions: • Single Ball Foot Roll • Toe Re-Animator (massage) • Ankle smash with single lacrosse ball • Double-Ball Shin Smash • Calf Smash (using opposite leg or foam roller) • Foam Roll • Hamstring Smash (sitting on chair with single Lacrosse ball on Gluts) • Quadriceps Roll • Thoracic Spine Smash (Double Ball; hug yourself increases release) • Anterior Shoulder (across from armpit lay on ball; move arm from front flexion to horizontal) Dynamic Warm Up.... 5-7 minutes Choose to complete 4-5 of the activities listed below to warm up your muscles in activities replicating the exercises you will be performing in this exercise program.... Short jog, A-Skips, high knees, butt kicks, tin soldier, inch worm, carioca’s, iron cross (10x2), scorpion (10x2), over and unders, arm circles, leg swings, wall squats (10x2) Corrective Exercises...... 5 minutes • Side to side hops (set up a small object to jump sideways over; both directions) 10x2 • Push Up Plus 10x2 • Snow angels 10x2 Core Exercises....5-7 minutes Choose one of the two columns below to complete -Plank with Step Outs (1 min x 2) -Russian Twists +/- elevated legs (30-60 seconds or 10/side) -Dead Bug (10x2) -Ball Chops (heavy object in angle pattern) 10x2 Muscular Conditioning Circuit.... Chose one of the two programs below and complete each separately with 30-60 second break between sets OR complete as a circuit with a one minute pause between sets. • Goblet Squats 10x2 • Walking Lunges (with or without weight) 10x2 • Bench Press (from floor) using cans/bottles etc 10x2 • Bent Over Row 10x2/side Plyometric Optional Component.... youtube/watch?v=IwtJX_aS26A (Increase explosiveness and muscle power) pick 4-5 of the following list and complete as a circuit with a one minute break at the end. Complete twice. • Set up several hurdles that you area able to jump over in a smooth motion (3-4), +/- box at the end • Sprint: 100 m x 3 • Burpies, Skater, box jumps • Kettlebell /4 L water bottle swings • Jumping Jacks, Tuck Jumps, One legged side to side jumps, Leap Frog side to side/around the world • Frogger Hops Cool Down... All poses should be held for one minute • Classic Calf Stretch • Coach Stretch • Pigeon (yoga) • Downward Dog (yoga) • Back lying hamstring stretch
Posted on: Mon, 22 Dec 2014 19:13:17 +0000
Trending Topics
Recently Viewed Topics
© 2015