Stretching for Runners

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Stretching for Runners"

Transcription

1

2 Stretching for Runners While the benefits of stretching are hotly debated topic in running circles, I find a 5-10 minute stretching routine to be very good way to manage soreness and ward of injuries. If you re interested in reading more about stretching, you can read some of my articles to learn more: 1. To stretch or not to stretch? 2. How to warm-up for a workout or race 3. Does stretching help reduce injuries? 4. Recovering from hard workouts I ve broken these stretches into two categories. The first is a basic routine that hits the major muscle groups that you can perform on a daily basis. The second is a group of specific stretches for common injuries or additional stretches you can use to target problem areas. Always stretch after a good warm-up or after your run. Never stretch cold muscles, as this may lead to injury. If you re injured and can t warm-up by running or cycling, heat any area you want to stretch or take a hot tub to heat the entire lower body. Hold each stretch for seconds. Stretching for longer than 30 seconds does not increase its effectiveness. Never push the stretch to the point of discomfort. It s better to hold a stretch for 15 seconds and repeat it throughout the day than to spend long periods stretching specific muscles. Calf stretches Basic Stretching Routine These calf stretches target both the gastrocnemius (upper calf) and your soleus (lower calf). Don t hang your foot off a step or edge to stretch your calves. This creates tension in your toes and plantar and actually causes undue stress to your achilles. Notice that in the second stretch, the knee is bent to target the soleus.

3 Hamstring Stretch Cross one leg over the other and slowly bend over and touch your ankle or toes. Adductor Stretches The butterfly stretch - start with the bottoms of your feet touch and slowly push down on your knees until you feel the stretch on the inside of your leg. The back of your heel should be as close to your butt as possible.

4 You can also stretch your adductors and hamstrings with these stretches Quad Stretch This quad stretch helps take stress off your knee by ensuring that your lower leg remains in a linear plane with your thigh. Balance can be tough with this exercise, so use a wall for balance. You can also place a towel or padding under your knee that is on the ground for cushioning.

5 Hip and Glute stretches Sit on the ground with one leg out in front of you. Slowly bring your other leg towards your chest and try to pull your knee to your chest while keeping your foot on the ground. This is the same stretch, just from two different angles. This stretch targets your piriformis muscle. Sit on the ground with your legs out in front of you and slowly lift one leg towards your chest. Imagine you are trying to kiss the inside of your heel. The first picture depicts lifting the leg. To hold the stretch easier, I suggest supporting the leg you are stretching on the knee of the opposite leg. Start at a small angle and as you get better with the stretch, you can begin to inch your leg closer to your chest area. This last stretch will help target your lower back and upper hamstring muscles. Lie on your back and slowly bring one leg towards your chest while the other leg remains flat on the ground.

6 Hip Flexor This stretch is much like the quad stretch except you keep your leg on the ground and thrust your hip forward. Don t bounce. IT Band Common Injury Areas Cross one leg over the other and keep both feet flat on the ground. Slowly cock the hip that is under the crossed foot out to the side while keeping most of your weight on that leg. Extend your hand into the air for an increased stretch.

7 Sciatic or Lower Back Lie flat on your back with both legs flat in front of you. Slowly extend one leg across your body. Keep both legs slightly bent with your lower back and tailbone flat against the ground as much as you can.

Knee Conditioning Program

Knee Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Great Stretches for Runners

Great Stretches for Runners Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but

More information

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Trochanteric Bursitis: Exercises

Trochanteric Bursitis: Exercises Trochanteric Bursitis: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise

More information

KNEE AND LEG EXERCISE PROGRAM

KNEE AND LEG EXERCISE PROGRAM KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!! Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps

More information

Preventative Exercises for the Achilles

Preventative Exercises for the Achilles Preventative Exercises for the Achilles Outline 1. Toe walk x 15 each foot 2. Feet out walk x 15 each foot 3. Feet in walk x 15 each foot 4. Ankle in walk x 10 each foot 5. Ankle out walk x 10 each foot

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Love your Legs & Booty

Love your Legs & Booty Love your Legs & Booty Weighted Squat! Defines & Tones your Thighs, Hamstrings, Booty, Core and Lower back! Stand tall with a dumbbell in each hand. Squat down and back, lowering your booty to the ground,

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

5 Essential Stretches

5 Essential Stretches Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest

More information

Foot and Ankle Conditioning Program

Foot and Ankle Conditioning Program Foot and Ankle Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Foot and Ankle Conditioning Program

Foot and Ankle Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

Game Shape FAST. total female hockey

Game Shape FAST. total female hockey total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11

More information

Ankle Sprain Rehabilitation

Ankle Sprain Rehabilitation Ankle Sprain Rehabilitation The following exercises are commonly used for rehabilitation following an ankle sprain. However, each surgery is unique and each person s condition is unique. We recommend that

More information

Stretching Exercises. Improve range of motion, coordination and joint flexibility

Stretching Exercises. Improve range of motion, coordination and joint flexibility Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office

More information

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate

More information

Muscle Release Techniques for. Low Back Pain and Hip Pain

Muscle Release Techniques for. Low Back Pain and Hip Pain Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted

More information

Stay Strong REST AND RECOVERY

Stay Strong REST AND RECOVERY Start Running! Running improves your physical, emotional and mental health perhaps that s why its the most popular fitness activity around the world. The Ohio State University Wexner Medical Center Sports

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

Strength Training Routine

Strength Training Routine Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term

More information

MEEHAN CHIROPRACTIC AND SPORTS REHAB

MEEHAN CHIROPRACTIC AND SPORTS REHAB 1 WARNING DISCLAIMER!" This report is for information purposes only.!" This report is not intended to diagnose the cause of back pain and you should consult with your doctor when you are suffering from

More information

#TEAMIVANKA TRAINING PLAN

#TEAMIVANKA TRAINING PLAN JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

The Police Treatment Centres

The Police Treatment Centres Foam Roller Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

*glutes *hip flexors/psoas *ITT

*glutes *hip flexors/psoas *ITT Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to maintain 2 balance with left hand. Maintain an upright position in the torso hip stretches *glutes *hip flexors/psoas

More information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

More information

THE STRENGTH WORKOUT FOR RUNNERS

THE STRENGTH WORKOUT FOR RUNNERS THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,

More information

See below for your official SeaWheeze 2016 training program. Let the sweating begin

See below for your official SeaWheeze 2016 training program. Let the sweating begin Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall

More information

Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device

Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Complete Tennis Fitness 2.0

Complete Tennis Fitness 2.0 Complete Tennis Fitness 2.0 Exercise Quick Reference Guide By: Ian Westermann Table of Contents Mobility... 4 Achilles / Calf LAX... 5 Adductors Foam Roll... 5 Alt. Toe Touches... 6 Ankle Mob.... 6 Back

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

Zeus General Strength Gym

Zeus General Strength Gym Outline Zeus General Strength Gym 1. Single leg squats x 6 2. Lat pull downs x 12 3. Box step ups x 6 4. Upright rows x 12 5. Hip flexor cable machine x 12 6. Dips x 12 7. Pawback hamstring x 8 8. Dead

More information

TORUS HOME GYM EXERCISE GUIDE

TORUS HOME GYM EXERCISE GUIDE TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Balance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.

Balance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up. The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

STRETCHING. Benefits of stretching

STRETCHING. Benefits of stretching STRETCHING Benefits of stretching Most individuals and athletes, never take stretching seriously. They have what we refer to as a weight lifting mentality. The misconception is that if you do not feel

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

More information

Hip Conditioning Program

Hip Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences FN607 Stretching Toward Better Health Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences Julie Garden-Robinson, Ph.D., R.D., L.R.D. Professor and Food and Nutrition Specialist

More information

Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Resistance Band Exercises

Resistance Band Exercises Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,

More information

FLOOR EXERCISES for. strengthening your hip and knee INTERMEDIATE LEVEL

FLOOR EXERCISES for. strengthening your hip and knee INTERMEDIATE LEVEL FLOOR EXERCISES for strengthening your hip and knee INTERMEDIATE LEVEL THIGH STRENGTHENING 3 HIP STRENGTHENING ON YOUR SIDE 5 HIP STRENGTHENING ON YOUR BACK 8 ALL 4 S WITH LEG LIFT 10 When you have pain

More information

Sky Ridge Medical Center, Aspen Building Ridgegate Pkwy., Suite 309 Lone Tree, Colorado Office: Fax:

Sky Ridge Medical Center, Aspen Building Ridgegate Pkwy., Suite 309 Lone Tree, Colorado Office: Fax: ANKLE SPRAIN What is the ATFL? The ankle joint is made up of the tibia, fibula (bones in the lower leg) and the talus (bone below the tibia and fibula). Ligaments in the ankle connect bone to bone and

More information

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011! foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly

More information

SAMPLE. Fitness What You Need To Know. 2. Benefits of Fitness. Permafold Topics. Fitness has four parts:

SAMPLE. Fitness What You Need To Know. 2. Benefits of Fitness. Permafold Topics. Fitness has four parts: 1. What Is Fitness? When you are fit, you are at a healthy body weight. You have energy. Exercise and a healthy diet are a regular part of your life. Fitness What You Need To Know Permafold Topics 1. What

More information

Core #1 - Atlas. Outline. Goals

Core #1 - Atlas. Outline. Goals Outline Core #1 - Atlas 1. Prone or planks - 60 seconds 2. Side/lateral holds - 60 seconds 3. Supine - 60 seconds 4. Prone knee bent - 60 seconds 5. Donkey kicks - 15-25 repetitions each leg 6. Fire hydrant

More information

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body

More information

DAY 2 III. WORKOUT RULES

DAY 2 III. WORKOUT RULES DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.

More information

Strengthening the ACL and Knee Health Warm-up Program

Strengthening the ACL and Knee Health Warm-up Program Strengthening the ACL and Knee Health Warm-up Program Researched and compiled by: Jordan Holtz B.S., NCSF- PT Workouts and Exercises recommended and proven by: Dr. Laura Inverarity, P.T., D.O. Elizabeth

More information

FIT TO THE BONE. Lace up your sneakers and build your bones with these workout tips from celebrity fitness trainer Kathy Smith.

FIT TO THE BONE. Lace up your sneakers and build your bones with these workout tips from celebrity fitness trainer Kathy Smith. FIT TO THE BONE Lace up your sneakers and build your bones with these workout tips from celebrity fitness trainer Kathy Smith. If your physical therapist or doctor says it s okay to exercise, you can strengthen

More information

5 WEEKS TO YOUR FIRST SPARTAN RACE PLAN

5 WEEKS TO YOUR FIRST SPARTAN RACE PLAN A 5 WEEKS TO YOUR FIRST SPARTAN RACE PLAN We ll keep this simple. Maybe you re transitioning to a Spartan Race from another sport. Maybe you re straight off the couch. Either way, this plan offers you

More information

Exercises for using assistive devices

Exercises for using assistive devices Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis

More information

Training the Joint Replacement Client

Training the Joint Replacement Client KNEE PRE-OP SAMPLE EXERCISE PLAN Quadricep: Shuttle 1 leg and 2 legs (focus on 1 leg) Leg Press 1 and 2 legs (focus on 1 leg) Sit to Stand (if no pain or compensation) Supine Circle Foam knee extension

More information

Clayton Beatty BSc CPT

Clayton Beatty BSc CPT x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

More information

How to Fix Plantar Fasciitis

How to Fix Plantar Fasciitis Do your feet hurt? How to Fix Plantar Fasciitis Many people deal with a condition called plantar fasciitis at some point in their lives. Most commonly, it affects overweight people and athletes who frequently

More information

ILIOTIBIAL BAND SYNDROME

ILIOTIBIAL BAND SYNDROME Dr. S. Matthew Hollenbeck, MD Kansas Orthopaedic Center, PA 7550 West Village Circle, Wichita, KS 67205 2450 N Woodlawn, Wichita, KS 67220 Phone: (316) 838-2020 Fax: (316) 838-7574 Description ILIOTIBIAL

More information

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance. Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt

More information

Superior Program Design (Corrective Stretching Manual)

Superior Program Design (Corrective Stretching Manual) Superior Program Design (Corrective Stretching Manual) Levator Scapulae 2 Psoas 3 Pec Minor 4 Gastroc 5 Upper traps.6 Rectus femoris 7 90/90.8 Lower hams.9 *Foam roll IT..10 *Foam roll thoracic 11 QLO...12

More information

Swing Fault #1-All Upper Body Swing

Swing Fault #1-All Upper Body Swing Swing Fault #1-All Upper Body Swing Many golfers experience what is referred to as an all upper body swing. Keep in mind that power is generated from the ground up. When a golfer misses the opportunity

More information

Navy Seal Style Bodyweight-Only Circuit Exercise

Navy Seal Style Bodyweight-Only Circuit Exercise Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

On The Road. Training Manual

On The Road. Training Manual On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start

More information

Yoga Snack Try Lunges as a warm up before jogging, biking or skiing.

Yoga Snack Try Lunges as a warm up before jogging, biking or skiing. / Posture 63 Benefits: Strengthen thighs (quads), loosen hamstrings and inner thighs. Some upper body strengthening as well, and toe stretcher. Time to Do: 3 mins. Body Parts Used: Entire lower body, including

More information

TRAINING BALANCE WORKOUT 40 MINUTES

TRAINING BALANCE WORKOUT 40 MINUTES BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,

More information

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your

More information

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day Workout Of The Week Warm up for a good 5 minutes with a cardio exercise whether it s running, jumping jacks, treadmill, body calisthenics etc. Each exercise repetition should proceed till temporary muscle

More information

SEAWHEEZE STRENGTH TRAINING PLAN

SEAWHEEZE STRENGTH TRAINING PLAN SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable

More information

The Lebron James Workout By: Scott Quill, The Workout Monday Superset 1 Pushup

The Lebron James Workout By: Scott Quill, The Workout Monday Superset 1 Pushup The Lebron James Workout Build a body that dominates, with a plan that's fit for a king By: Scott Quill, Fast Workout, Hard Muscle LeBron James attacks the weights like he does the hoop -- with thunder.

More information

BOSU Workout Routine Made Easy!

BOSU Workout Routine Made Easy! BOSU Workout Routine Made Easy! Your simple guide to a more athletic body, with only the BOSU ball Introduction: Thank you for purchasing this Kindle Book, you are one step closer to a newly improved you!

More information

The Golf Swing Speed Challenge - First 3 Weeks

The Golf Swing Speed Challenge - First 3 Weeks 101 The Golf Swing Speed Challenge - First 3 Weeks In the first three weeks of this program you're going to be predominantly doing two things 1. Improving your flexibility 2. Increasing your strength The

More information

7 Morning Stretches to Start Your Day

7 Morning Stretches to Start Your Day 7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might

More information

Pheidippides Marathon Cramping

Pheidippides Marathon Cramping Pheidippides Marathon Cramping Outline Morning Session Heavy Weight, Low Reps 1. Good mornings x 6 reps x 3 sets with 2-3 min rest 2. Reverse lunge with heavy med ball in front x 8 reps x 3 sets with 2-3

More information

VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

More information

How to treat your injured calf

How to treat your injured calf How to treat your injured calf Exceptional healthcare, personally delivered The calf is formed by the gastocnemius and deeper soleus muscles. Together they attach to the heel via the achilles tendon, providing

More information

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Weeks 7-9 Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC OFFICIAL MEN S HEALTH URBANATHLON TRAINING PROGRAM Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC RESISTANCE This is weeks 7-9 of the 12 week training program. This portion of the program

More information

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more

More information

Total Knee Health Exercises

Total Knee Health Exercises Total Knee Health Exercises Self-Massage Exercises 4 Adductors 4 Calves 4 Foot, Underside 5 Front of Shin 5 Gluteus Maximus 6 Gluteus Medius 6 Hamstrings 6 Iliotibial Band 7 Piriformis 7 Quadriceps: Rectus

More information

Advice: After the Removal of a Lower Leg Cast

Advice: After the Removal of a Lower Leg Cast Advice: After the Removal of a Lower Leg Cast The aim of this leaflet is to give you some understanding of the problems you have with your condition and to provide some advice on how to manage this. It

More information

WALL PUSH UPS TABLE PUSH UPS

WALL PUSH UPS TABLE PUSH UPS WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.

More information

TRINITY HOME WORKOUT PACK

TRINITY HOME WORKOUT PACK TRINITY HOME WORKOUT PACK Important! SAVE THIS FILE TO YOUR DEVICE To ensure you get full functionality, make sure you save this file to your device now. IPHONE OR IPAD First, make sure you have ibooks

More information

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader.

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader. TERMS & CONDITIONS USE AT YOUR OWN RISK: Consult a physician before performing any exercises. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These

More information

Thera-Band /Hand Weight Exercises

Thera-Band /Hand Weight Exercises Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit

More information

Medicine Ball Training Guide

Medicine Ball Training Guide Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within

More information

Congratulations! Below is your Lower Body Weight with Pilates

Congratulations! Below is your Lower Body Weight with Pilates Congratulations! Below is your Lower Body Weight with Pilates Hi I m Sylvia Favela, people call me Queen of Pilates, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds

More information