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

Rolled out!

Reverse lunge


3D squat with band

3D squat with band, changing angles every squat

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

Step up over bench

and down the other side

FB back extension

rolling hands up too

PP and freeform tuck

PP and freeform tuck

FB hamstring curl

FB hamstring curl

FB hamstring curl, harder option

Controlled jumps

Controlled jumps, load and explode!

ITB release


Butt stretch

Butt stretch
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Tuckered out!
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