Run Group Weights Program

Our Run Clubbies get their gym membership for free. The following weights are designed to increase their power and running-specific strength. We will also tweak a few things per person to ensure they enjoy the group injury-free! Perform 1-3 x 20 reps (each side) of the following:

[sociallocker]

Fitball hover - either hold a stationary position, or roll the ball in and out with your elbows

Fitball hover – either hold a stationary position, or roll the ball in and out with your elbows

Rolled out!

Rolled out!

Reverse lunge

Reverse lunge

IMGA0230

3D squat with band

3D squat with band

3D squat with band, changing angles every squat

3D squat with band, changing angles every squat

3D squat with band, moving on and off the plate

3D squat with band, moving on and off the plate

Step up over bench

Step up over bench

and down the other side

and down the other side

FB back extension

FB back extension

rolling hands up too

rolling hands up too

PP and freeform tuck

PP and freeform tuck

PP and freeform tuck

PP and freeform tuck

FB hamstring curl

FB hamstring curl

FB hamstring curl

FB hamstring curl

FB hamstring curl, harder option

FB hamstring curl, harder option

Controlled jumps

Controlled jumps

Controlled jumps, load and explode!

Controlled jumps, load and explode!

ITB release

ITB release

IMGA0260

Butt stretch

Butt stretch

Butt stretch

Butt stretch

[/sociallocker]

Tuckered out!

Tuckered out!

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *