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OMTS TRAINING5 SIMPLE EXERCISES TO COMPLETE YOUR
RUNNING SESSIONS.
Running is more than just jumping from one
foot to the other. Complementing your
workouts with specific strength sessions, prehab
exercises and a good mobility wod are essential
to avoid injury.
Here you have a sequence of 5 easy exercises to
improve the strength of your legs, upper body
and balance .
WHEN: Before your running session. As part of
the warm up.
NUMBER OF SETS/REPS: 2 -3 sets of 10-15
repetitions of each exercise.
RECOVERY: 30´´ between each series.
STRENGTH FOR RUNNERS
Ankle strength work,
stability and calves.
Lengthens the column
and try to ensure that the
descent phase is
controlled and slow..
1 .HEEL LIFTS
Glute strength gain
workout. We're also
looking for CORE control
and ankle-knee-hip
alignment and stability
2.BULGARIAN SPLIT
Stability and core control drill,
Bending of one leg, knee, hip height
and long spine. Keep your upper
body growing upward.
3.1. KNEE FLEXION-RUN PATTERN
Extend your leg backwards, keeping a line
from the coccyx to the head. Make sure the
knee of the support leg does not move and
look for control.
3.2. LEG EXTENSION
STRENGTH FOR RUNNERS
MORE THAN RUNNING
From the plank pose WITH
HEELS TOGETHER. Activate
your triceps, quadriceps, and
glutes to stabilize the hip.
Hands under your shoulders,
pushing the floor
4.1. PLANK
From plank pose, pull your
hip back, stretching your
back. Keep your knees
unstuck and feel the
activation of your
quadriceps
4.2.BACK STR-QUAD
From the previous pose,
we move the weight
forward again by
activating arms, legs and
glutes. We hold on for 3
seconds and repeat .
4.1. PLANK
STRENGTH FOR RUNNERS
MORE THAN RUNNING
From plank pose, kneeling
support, hands wider than
the shoulders, we perform
an ARM FLEXION . INHALE
ON THE WAY DOWN.
5.1. CHEST PUSHUP
From the previous pose,
EXHALE UP. Push the floor.
Closing hands width to the
width of the shoulders to
make a new pushup.
5.2. INITIAL POSE
From the previous pose,
we flex our arms. Elbows
point backwards, focusing
the work on the triceps.
We do it over and over
again 10 times.
5.3 TRICEPS PUSHUP
STRENGTH FOR RUNNERS
OMTS TRAINING
WE ALL HAVE 24 HOURS. A DAY. THE QUALITY IN
HOW WE USE THEM, WILL DETERMINE OUR
RESULTS.
ISABEL DEL BARRIO - ON MY TRAINING SHOES ®
NSCA PERSONAL TRAINER / ESPECIALISTA UNIVERSITARIO ENTRENAMIENTO PERSONAL .