WORKOUT FOR THE RUNNERS// 💥
And also the lifters, the walkers, anyone who uses their legs to do things, anyone with knee problems, anyone who’d like to avoid getting knee problems. You get the idea. You don’t have to wait for injury to strike.
Here’s a workout to build single-leg strength and balance. I’ve had a few kneehab requests, so I hope this helps!
1A - 60 second bridge
1B - 60 second 100*
2A - clam
2B - lying side leg raise (2nd video)
4 x 20/20
3 - 4 x 15-20 single-leg hip thrusts
4 - 5 x 5 + 1 x 20 single-leg leg extensions
5A - Single-leg squats (1st video)
5B - Pull ups**
5 x 5
6 - 5 x 5 Single-leg RDL (3rd video)
7 - FINISHER OF CHOICE
* Lie on the floor, rotate your pelvis and pull your belly in so your lower back is flat on the ground; lift legs to a 90° angle, keeping them straight if you can; lift head and shoulders off the floor. Do not let lower back come up. Stretch arms out by your side, just off the ground, and move them up and down.
** These are optional. I’m just trying to do them 4 x a week.
For more runner/knee-specific workouts and tips, click follow and comment below with any requests. #ohmyquad
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