UNLEASH THE BEST
Use our mobility guide to make the first runs of 2018 your fastest ever
01 KNEE-TO- CHEST LUNGE WITH ROTATION 2 SETS OF 6-8 REPS EACH LEG
Release tight glutes and hips to stop lower back pain. Pull one knee tight to your chest ( A), release, and drop it into a lunge, touching the floor with your back knee and hands. Lift the arm closest to your front knee straight above your head ( B). Repeat on the other side.
02 SINGLE- LEG RDL TO KNEE DRIVE 2 SETS OF 6 REPS EACH LEG
Build leg power by lengthening your hamstrings with slow eccentrics. Stand on one leg, knee lifted at 90 degrees and arms out to each side ( A). Bring your chest forward until it’s parallel to the floor, as your elevated leg extends backward ( B). Now drive your knee back up to 90 degrees, standing tall. Repeat on the opposite leg.
03 BASE POSITION TO QUARTER-SQUAT DROP 2 SETS OF 8 REPS
Strengthen the connective tissue around your knees and ankles to alleviate pressure when pounding the pavement or treadmill. Stand first with your hands above your head ( A) for two seconds, then drop quickly into a quarter squat ( B). Stick the landing by throwing your hands back toward your hips as you hit the ground.
04
BASE POSITION LATERAL POGOS
2 SETS OF 30 SECONDS
To move faster, generate maximum force from the floor by teaching your leg muscles to ‘stiffen’. With your knees bent, jump side to side in short, fast bursts, using both feet simultaneously ( A). At the same time, pump your arms as if you are sprinting ( B). Pace yourself: 30 seconds is a long sprint.