STA­BIL­ITY PER­FOR­MANCE WORK­OUT

Jay Cardiello’s com­pre­hen­sive, fo­cused 10-minute rou­tine (spend 30 sec­onds do­ing each ex­er­cise) builds leg and core strength. Many of the moves here are sin­gle-legged; this is de­signed to mimic the de­mands of run­ning (which is, es­sen­tially, a one-legged b

Runner's World (UK) - - Body+Mind -

LUM­BER­JACK SQUATS

Interlock your fin­gers above your head. Lower into a squat while swing­ing your arms down. Rise back up while swing­ing your arms back over­head.

SQUAT TO KNEE RAISE

Lower into a squat, then quickly drive your right knee as high as pos­si­ble out to your side. Lower your right leg back down, then re­peat on the other side.

STA­BIL­ITY KNEE DRIV­ERS (RIGHT)

With your arms in run­ning po­si­tion, brace your core and drive your right knee up as high as pos­si­ble. Lower to stand­ing and re­peat.

AC­TION/ RE­AC­TION (RIGHT)

Drive your right knee up and ex­tend it for­ward, to mimic the mo­tion of run­ning. Flex your right foot and scrape the ground.

SIN­GLE-LEG SQUATS (RIGHT)

Lift your left leg off the ground, keep­ing the leg slightly bent. Bend your right knee and lower down into a squat. Pause, then re­turn to stand­ing.

Do as many reps as you can in 30 secs, work­ing to in­crease the num­ber of reps you can do in that time as you get stronger.

LEAN­ING RO­TA­TIONS WITH REACH (RIGHT)

Stand on your right leg; lean for­ward and ex­tend your left leg back. Ro­tate your torso as you reach your left hand to your right foot.

LUNGE TO GLUTE KICK (RIGHT)

Step back with your right leg and lower down into a lunge. Come back up to stand­ing and kick your right foot back to­ward your glutes.

LUNGE TO FRONTKNEE DRIVE (RIGHT)

Step back with your right leg and lower down into a lunge. Come back up and drive your right knee up to­wards your chest.

STA­BIL­ITY KNEE DRIV­ERS (LEFT)

With your arms in run­ning po­si­tion, brace your core and drive your left knee up as high as pos­si­ble. Lower back to stand­ing and re­peat.

AC­TION/RE­AC­TION (LEFT)

Drive your left knee up and then ex­tend it for­ward, to mimic the mo­tion of run­ning. Flex your left foot and scrape the ground with your fore­foot.

SIN­GLE-LEG SQUATS (LEFT)

Lift your right leg off the ground, keep­ing the leg slightly bent. Bend your left knee and lower down into a squat. Pause, then re­turn to stand­ing.

LEAN­ING RO­TA­TIONS WITH REACH (LEFT)

Stand on your left leg; lean for­ward, extending your right leg back. Ro­tate your torso as you reach your right hand to your left foot.

LUNGE TO GLUTE KICK (LEFT)

Step back with your left leg and lower down into a deep lunge. Come back up and kick your left foot back to­ward your glutes.

LUNGE TO FRONT KNEE DRIVE (LEFT)

Step back with your left leg and lower down into a deep lunge. Come back up and drive your left knee pow­er­fully up to­wards your chest.

WALKOUTS

Stand tall. Reach down to put your palms on the ground. Walk out un­til you are in a plank po­si­tion. Walk your hands back to your feet. Re­turn to stand­ing.

BALANCE BEAMS

Get in a plank po­si­tion. With your back flat, raise your right arm and left leg par­al­lel to the floor. Re­turn to the plank. Re­peat with your left arm and right leg.

FOR­WARD WALKOVERS

Step for­ward with your right leg, lift­ing your leg high, as if you are go­ing over a hur­dle. Re­peat with the left leg. Con­tinue al­ter­nat­ing legs.

BACK­WARD WALKOVERS

Step back­ward with your right leg, lift­ing your leg high, as if you are clear­ing a hur­dle be­hind you. Re­peat with your left leg. Con­tinue al­ter­nat­ing legs.

AL­TER­NAT­ING LEG SWINGS

Ex­tend your arms in front of your body. Swing your right leg for­ward. Bring it back down. Then swing your left leg for­ward. Con­tinue al­ter­nat­ing legs.

SALU­TA­TIONS

Come into prayer po­si­tion, palms together in front of your chest. Take a deep breath, ex­hale and cir­cle your hands out to your sides, then up over­head.

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