A concise demonstration of the exercise: This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.) To get into the front plank position: Now, squeeze one glute to vertically raise that leg. Keep the … [Read more...] about Video: Front Plank with Leg Extensions
Strength Training
Video: Good Mornings
Start with feet shoulder width apart. Put your shoulder blades “in your back pockets” so you are standing tall. Keeping your back flat with knees slightly bent, push your hips backwards to “hinge” from the hips. Keep your weight over your heels and eyes looking forward (not downward). Bend as far as your range of motion allows with a straight back (stop if your back … [Read more...] about Video: Good Mornings
Video: Balance Drills
It's best to perform these single leg balance drills barefoot. Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point. Lift your opposite leg off the ground with a high knee so that … [Read more...] about Video: Balance Drills
Video: Donkey Kicks
Donkey kicks are an essential exercise for runners, cyclists and triathletes that targets the gluteus maximus. Get on the floor on hands and knees. Keep back straight as with the plank. Keeping back flat and still, squeeze the glute to move one leg back and slightly to the side (like a donkey kicking). Note: the movement should be initiated from the glute (butt), not … [Read more...] about Video: Donkey Kicks
Video: Front Plank
A concise demonstration of the exercise: The front plank is an essential exercise for core postural stability. Lie in prone position (face down). Place toes on ground in dorsiflexed position. Place elbows under shoulders. Squeeze the quads. Squeeze the glutes. And raise into a plank. Keep back flat. Do not let butt rise or sink. Stay flat. Hold for 30 … [Read more...] about Video: Front Plank