PHASE 2 - RUNNING STABILITY & STRENGTH PROGRESSION
DURA DISC BALANCE
Foot, ankle, calf strength. Proprioception
Stand on the dura disc with one barefoot. Find the sweet spot and maintain balance.
SINGLE LEG SQUATS
Knee, hip stability. Glute & Quadriceps function & strength
Muscles Used - Glute med, Max, Quads
Stand on one leg. Sit back into a squat on one leg - Hip goes back, knee stays behind toe, chest stays up. control the movement a deep as 60 degrees - but only as much as you can control. activate your glutes and quads to maintain alignment -avoid “dropping the hip” or allowing the knee to turn in.
With plenty of glute force extend back to the starting position ensuring you complete the movement with a firm squeeze of the glutes.
STABILITY BALL LUNGES
Hip & Core stability. Glute, Quad strength.
Muscles Used - Glute med, Max, Quads, Core
Lunge position as per normal but place you back toes on a Stability Ball. Find the correct starting position so you can maintain upright torso & knee remaining behind the toe on the front foot. Jump you front foot forward or back to maneuver yourself. The instability in you back leg will challenge your hip & core stabilisers. Focus on the glute and core being firm and still. Carry out the exercise.
BIRD DOG
Core Stability & Strength
Begin in a prone position with knees to ground or toes to ground. RIp you core on 100%, your preparing to lift & extend your right arm & left leg up so become a little firmer through the left shoulder & Right leg. Turn your core on hard and lift 2 inches off the ground. Return to elbow and leg to starting position. Alternate sides.
main focus of the exercise is to complete the movement without tilting the hips (AT ALL!) visualise a saucer of milk on your back - you cannot spill this.
STABILITY BALL PRONE HOLD
Core Stability & Strength, Shoulder Stability
Place your hands on the stability ball - shoulder width apart, put you toes on the ground and create a straight line from shoulders to toes. use your Core muscles to stabilise your body in this position.
Alternate - Hands on floor , toes on ball.
WALL MARCH
Core stability, explosive leg action, running form
Stand up right with tall form and place you hands on a wall. stand back far enough so a slight angle from feet to head occurs. Put pressure on the wall as if to push it over. To find your starting position , raise one knee and hold making sure core is on and body is still straight & slightly leaning. TO perform 1 rep- QUickly bring your other knee up as you raised leg goes to to the ground. As soon as you foot touches the ground, Explode back up to the starting position. Repeat for the desired amount of reps.
STABILITY BALL DUMBBELL CHEST PRESS
Chest, Triceps strength, Core & Hip Stability
Lay on a stability ball with a pair of DB. The ball should be just above the spot in between you shoulder blades. Strengthen you whole body by “bridging through your glutes”. Plant the heels, & harden your core- You should be solid enough that someone would not be able to move you from this position. THis needs to be maintained for the entire duration of the exercise.
Now get the dumbbells & start them either side of your chest. With a loose hand grip push upwards and into the middle ( inline with nipples), now slowly return them to the start keeping control and continuous motion.
ECCENTRIC HAMSTRINGS
Hamstring Strength
kneel with you body upright ( Straight from knees to shoulders) Place 30-50kgs of weight plates on the calves as an anchor. Now activate you hamstrings, use them as brakes as you attempt to lower your body to the ground without “breaking’ form at the hips. Expect to get no father than 15 degrees from start initially, when you reach your limit keep your body straight and fall to the floor using you hands to take the load. Return to the top immediately and repeat ensuring correct form.
SINGLE LEG GLUTE BRIDGE
Glute Activation/Strength , Core & hip Stabilizer
Muscles Used - Glutes, Core - (TVA)
Set yourself up as per “Glute bridge” into the full contracted position. Now place additional pressure through you LEFT heel and STRONGLY contract your LEFT GLUTE, engage core muscles & begin to extend the lower part of the RIGHT leg (from the knee down) until leg is completely straight. Your hips should remain balanced & NOT TILT (side to side) Or SINK (down). Your quads should stay parallel to each other. Once the leg is extended & correct form achieved the foot can return to the floor, the hips can be lowered to the floor. Now repeat the exercise on the alternate side to work the RIGHT GLUTE.
BENT LEG CALF RAISE
Calf & Achilles tendon strength
Muscles used - Lower calf (soleus) focus & Achilles tendon.
Stand on your right foot. Lightly place your left foot on the back of the right ankle. Lightly place your finger tips on something to balance. BEND YOUR RIGHT KNEE Flex your ankle to come up onto your fore foot - keeping balanced pressure through your big toe. MAINTAIN BENT KNEE FOR ENTIRE SET. Feel the contraction in you calf muscles, lower you heel to the floor & repeat the movement for the desired amount of repetitions
HORSE DRILL
Running form, Glute activation, muscular chain activation/stability/ balance
muscles used - TVA, glutes, hamstrings, ankle & lower leg muscles.
Stand on one leg & raise the opposite leg with knee bent to hip height. Switch on muscles from foot to core. foot (toes splayed weight evenly distributed, calf, quad, hammy, glutes, core.
cycle leg through brushing the floor with bottom of foot. Place one hand on glute of ‘cycling’ leg to feel action through this muscle. as the leg returns to the starting position take note of swift hamstring activation. be sure to maintain balanced hip position (spirit level on hips).
WIDE GRIP PULL UPS
Postural Strength - Lats, Rhomboids, Middle/Lower traps. Hip & Core stability
Lay under a bar and grab hold with overhand grip slightly wider than shoulder width apart. Bridge you glutes and lock core on. “Sphinx” you back so postural muscles raise the chest. Now flex your elbows out as you pull you lower chest into the bar. Maintain a neutral position from knees to toes - your head should be looking slightly back. Lower with control & repeat
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