3 STEPS TO SUCCESS

Stave off wear and tear on hard tracks with Filippo Bertolini, head of physical performance at Stirling County and the Flow Better Academy – @flowbetteracademy on Instagram

1

Lunge isometric soleus hold // 3 x 20 – 30s HOLD EACH LEG In a lunge or split squat stance, raise the heel of your front foot and hold this for 20 seconds, maintaining an upright posture.

2

Adductor side plank with perturbations // 3 x 8-12 REPS EACH SIDE Position yourself in a full side plank. Rest your upper foot on the ground while the lower leg is floating, without touching the floor. Thighs parallel. While holding this position, drive the floating leg through to a 90° hip position, then return to parallel.

3

Reverse plank march // 3 x 8-12 REPS EACH SIDE Hold a reverse plank position, arms extended and hands resting underneath the shoulders. Driving hips to the ceiling, perform a marching movement with alternating legs, coming into 90° at the hip. Hold the top position for two seconds before switching.