How to Implement Our Whole Body Workout Into Your TrainingApril 17, 2020This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration. Left and Right Side Planks - Targets the lateral abs Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks) Cobra - Abdominal Stretch Close Hand Push Ups - Also known as Narrow Grip Push Ups Glute Stretch - Stretches the buttocks muscles Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles) Quad Stretch - Stretches the front of the thighs Partner Punishment - Targets abdominal muscles Pointers - Core Body Stabilization Hamstring Stretch - 3 different stretches that target the back of the thighs Pretzel Stretch - Stretches the muscles of the back Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet) Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings Foam Roller - "Self Massaging" routine
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Whole Body Workout
Left and Right Side PlanksMay 20, 2010
Many of you probably worry about having "love handles." This exercise works your lateral ab muscles (which includes your external and internal obliques) and systematically eliminates "love handles."
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Whole Body Workout
CobraMay 18, 2010
Don't neglect the stretching part of the routine! You're going to be working your abs in later exercises. It's important to loosen those muscles up before you start challenging them.
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Whole Body Workout
Close Hand Push UpsMay 17, 2010
Regular push ups target your chest and shoulder muscles. This version targets those muscles too, but also works your triceps (back of upper arms). The triceps muscles are easy to overlook because we don't see them when we look in the mirror, but strengthening them will help you maintain an upright running posture.
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Whole Body Workout
Glute StretchMay 16, 2010We rely on on our glutes constantly throughout the running motion! Treat them right and give them a good stretch.
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Whole Body Workout
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