LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

Shred & Strength:

Runners High 
//
 
Run Strong.   Run fast.   Run safe.

Runners often time make the mistake of thinking that running is solely a lower body/leg endeavor.  In fact, it works the entire body: your arms, core and hips.  Here is a total body workout to ensure that you are a strong runner.

Hip Abduction

Lie on your side with back of body flush with mat.

Lift top leg as high as possible while keeping foot flexed and moving leg parallel to the leg on the ground.

Once you reach the top slowly return to start.

Side Lunge

Stand with your feet parallel, hip-width apart.

Slowly step to the right while keeping your weight into your left heel.

Then
push off firmly with your right foot, returning to starting position.  Repeat on the opposite side.

Dumbbell Squat

Stand with your feet slightly wider than hip-width.

Hold a dumbbell each hand by your sides, with your palms facing inward.

Hinging at the hips sit down like you are sitting in a chair.

Lower yourself until your thighs are parallel or almost parallel to the floor.

WarmupFoam Roll


Equipment: Men: 15lbs+

                           Women: 7lbs+


Frequency:  3 Sets

                             10-12 Reps

                              2-3 times a week


 

Hip Adduction

Lie on your side with back of body flush with mat.

Position foot of top leg behind the bottom leg.

Slowly lift bottom leg keeping the foot parallel to the floor.  Do not allow hip to roll.

Hamstring Curl

Stand facing band attachment.

Engage abdominal and squeeze glutes. 

Keeping upper leg in line, slowly bend leg to 90 degrees. Hold and return to the starting position. Repeat on other side.

Single Leg Deadlift

Stand with your feet together, holding a dumbbell in your left hand.


Bend forward and allow the arm holding the dumbbell to straighten toward the floor.  Keep the knee slightly bent, but in the same position for the entire exercise

Dumbbell Step-up

Dumbbell Alternating Lunge

Stand facing a bench, high step of chair, holding weights at sides. (12-18 inches high)

Step on to the bench with left leg and press through the heel to come to standing.

Tap right foot on the step next to the left leg then step down. Alternate sides.
Stand with feet hip width apart with weights at sides.

Take a giant step back with right leg, bending both legs until left leg is parallel to the ground.

Press back to start.

Stability Ball Chest Press

Holding a pair of dumbbells lie back on the ball, keeping your head and shoulders supported.

Press the dumbbells straight up from the chest and extend elbows.

Hold then slowly return to the starting position.

Kneeling Back Fly

Kneel facing the band attachment.

Slowly pull your arms in a wide arc back and down to the level of your hips.


Slowly return your arms back to the start position keeping your elbows straight and torso vertical.