Canadian Running

THE WORK­OUT

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This five-ex­er­cise work­out is de­signed to be per­formed once or twice a week. Per­form all five ex­er­cises for one set. Do three to five sets with two min­utes’ rest be­tween sets. Do this work­out af­ter a short warmup jog on an easy-run­ning or non-run­ning day.

Ex­er­cise 1

Re­verse Lunge with Lower Quad Mus­cle Em­pha­sis

SETUP: Place one foot in­side your cir­cu­lar band with the op­po­site end around a se­cure an­chor point, at roughly knee height. Face the an­chor point and walk back­ward un­til the band be­comes tight.

HOW: Take a big step back­ward with your non-banded leg, land on the balls of your feet and bring your rear knee to­ward the floor to per­form a re­verse lunge. No­tice the band ten­sion re­duce slightly. Press your front foot down to re­turn you to stand­ing. At the top of the lunge, squeeze your thigh mus­cle to recre­ate ten­sion in the band. This equals one rep.

DO: Per­form 15 reps per leg, then move on to the next ex­er­cise.

Ex­er­cise 2

Half Kneel­ing Sin­gle-Arm Banded Row

SETUP: With the re­sis­tance band still an­chored at roughly knee height, kneel on a cush­ion with your right knee and hold one end of your cir­cu­lar band with your left hand. Your left foot should be flat on the floor in front of you. Squeeze your right glute and push your hips for­ward un­til you feel a stretch in your right hip flexor. Brace your abs and keep your body here through­out the ex­er­cise.

HOW: Start with your left arm straight out in front of you. Next, pull the band to­ward you while fo­cus­ing on mov­ing your left shoul­der blade to­ward your spine. At the peak of the back-mus­cle squeeze, your el­bow should be just be­hind your torso and your wrist just be­side your ribs. Make sure not to shrug your shoul­der in this po­si­tion. Let your arm straighten out and let your shoul­der blade move away from your spine. This equals one rep.

DO: Per­form 15 reps per arm, then move on to the next ex­er­cise.

Ex­er­cise 3

Banded Ro­ma­nian Dead­lifts

SETUP: Stand in­side your cir­cu­lar band, fac­ing away from the an­chor point. Place the band around your hips and walk for­ward un­til ten­sion is cre­ated in the band. Stand with your feet hip-width apart.

HOW: Bend both knees slightly and bend over at your hips. Keep your back neu­tral (straight) while push­ing your tail­bone back and up. Ap­proach a 90-de­gree hip an­gle with your chest par­al­lel to the floor. You should feel ten­sion in both ham­strings. No­tice the band ten­sion de­crease here. Next, re­turn to stand­ing and lean slightly for­ward from your an­kles when you reach the top. Squeeze your glutes to push your hips into the band to recre­ate band ten­sion. This equals one rep.

DO: Per­form 15 reps, then move on to the next ex­er­cise.

Ex­er­cise 4

Band-Re­sisted Slow Moun­tain-Clim­ber

SETUP: Fac­ing away from the an­chor point, get into the top of a push-up (i.e., a high plank) and place one foot in­side the band. With the an­chor point be­hind your feet, place the band so that it sits over your shoelaces. Then move a lit­tle away from the an­chor point to create ten­sion in the band.

HOW: Bring your knee with the band around your shoe to­ward your torso with­out mov­ing your body. Try to bring your knee as close to your torso as you can. Pause in this po­si­tion for two sec­onds. Then re­turn your foot to the start­ing po­si­tion. This equals one rep.

DO: Per­form two mini-sets of eight two-sec­ond holds per leg, then move on to the last ex­er­cise.

Ex­er­cise 5 X-Band Walk

SETUP: Stand on the band with your feet par­al­lel, shoul­der-width apart. Hold the mid­dle of the band and criss­cross the band in front of your legs. Stand tall with your knees straight and bend your el­bows to pull your wrists to­wards your hips. This will create ten­sion in the band.

HOW: Take one-inch steps side­ways. Keep ten­sion in the band and do not let your feet move closer than shoul­der-width apart. Don’t lean too far side­ways as you walk, and make sure not to drag your trail­ing foot.

DO: Per­form 15 one-inch steps to the left, then to the right. Re­peat this four times. Then re­turn to the first ex­er­cise. Com­plete three to five com­plete sets of five ex­er­cises per work­out.

Jon-Erik Kawamoto, MSc, CSCS, CEP, is a strength and con­di­tion­ing coach, reg­u­lar contributo­r to Cana­dian Run­ning and co-owner of JKCon­di­tion­ing, a per­sonal train­ing, nu­tri­tion and run coach­ing com­pany in St. John’s, N.L. Find out more at JKCon­di­tion­ing.com.

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