FOUNDATION STRENGTH PROGRAM

SINGLE LEG EYES CLOSED

Running form, Glute activation, muscular chain activation/stability/ balance

muscles used - TVA, glutes, hamstrings, ankle & lower leg muscles. 

GLUTE LEG IN LEG OUT  

Glute activation

Muscles used - Glutes 

Lay on your back, legs & arms out straight. Squeeze your left glute. hold contraction and lift left leg approx. 5 cm to the left then relax. Re-contract left glute and lift to move back to start position, relax. repeat for desired amount of repetitions 

SQUAT  - Glute activation/ strength, Leg strength

Muscles used - Glutes, core, quads

Stand with Feet shoulder width apart , toes slightly turned out. Push backwards at your hips to ‘poke’ your butt out. Keeping your torso up right move down as if to sit on an imaginary seat. head & eyes stay looking up, shoulders back and relaxed. knees should be behind the toes. Now keep you core slightly contracted, Put pressure through your heels and squeeze effort into your glutes as if to give your self a ‘concrete seat’. Breathe through the exercise & maintain the position for the required duration or number of reps. 

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.

PRONE HOLD 

Hands thighs> Hands Knees > Hands toes

Start face down resting on your elbows. position your elbows so they are directly under your shoulders. Draw you core muscles on - (wall of muscle from bottom of rib to top of hip) hold the contraction & continue to breathe. Move into your desired progression. Keep you sine neutral lengthening your neck & head to the front of them room (like a pointer dog). Continue to breathe & contract the muscles for the desired duration. 

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. Walk your knee up to your chest then alternate. Work your posture keeping butt squeezed forward and long spine. Your goal here is to do 10-20 reps working your core so that the hips stay completely square - pretend theres a spirit level on them.