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Sabre Warm-up This dynamic warm-up prepares your body to run by gradually
increasing your heart rate and muscle temperature. Perform 1 set
of this routine which takes about 10 minutes.
Groiners: 20 reps
Sit on the ground with your knees bent and your feet about 1-2 feet in front of you and slightly to
the side. Rotate your legs to the right so both of your knees touch the ground. In a smooth
movement, return to the starting position and immediately transition to your left side.
Donkey Kicks: 20 reps (per leg)
In a table position with your hands under your shoulders and knees under your hips, kick your foot
back like you’re trying to push the ceiling higher. Swing your leg back underneath your body
without letting your knee touch the ground and repeat.
Hamstring Raises: 10 reps (per leg)
Lie on your back with your arms on the ground at your waist. With your pelvis in a neutral position,
lift your right leg so your thigh is perpendicular to the ground. Try to keep your leg mostly straight.
Return to the starting position in a slow and controlled manner.
Walking Deadlift: 10 reps
Take a step forward with your right leg and bend down from the hips while keeping a slight bend in
your knee. Your right leg should be approximately parallel to the ground. Your left leg and torso
should be parallel to the ground. Try to keep the bending motion from your hips rather than your
back.
Lunges: 2 per leg (20) / 3 per leg (30) / 5 per leg (50)
Forward Lunge: Take a step forward with your right leg so your knee is positioned over your
ankle. Lunge down so your left knee kisses the ground. Step back and repeat with the opposite
leg. Always maintain a neutral spine and remain as stable as possible.
Twisting Lunge: Perform a forward lunge but with a twist at the waist. Rotate your torso to the
same side that you lunge on (if you lunge on your right leg, twist to the right as well).
Side Lunge: Step to your right side, keeping both feet pointing in front of you. Lunge down so
your right thigh is about parallel to the ground and your left leg is straight.
Diagonal Lunge: Step behind you about 45 degrees with your right leg. Lunge down so your right
thigh is about parallel to the ground and your left leg is straight.
Backwards Lunge: Take a step backwards with your left leg and lunge down so right thigh is
about parallel to the ground and your left knee kisses the ground. Keep your feet pointing straight
in front of you.
Front Leg Swings: 10 reps
Stand next to a wall or pole for support, swing your leg parallel to the support so your foot comes
to about hip level. Make sure to keep your body tall during front leg swings.
Side Leg Swings: 10 reps
Standing in front of a wall or pole for support, swing your leg parallel to the support so your foot
comes up to about hip level. Make sure to keep your swing leg straight but don’t lock your knee.
A Skip: 20-30 meters of skips
Staying light on your feet, skip forward and drive your knee up so it’s about parallel to the ground
and drive your foot back down to the ground. Alternate each leg. Remember to keep your back tall
with an exaggerated arm swing and make sure you don’t slam your feet on the ground.
B Skip: 20-30 meters of skips
Staying light on your feet, skip forward and drive your knee up so it’s about parallel to the ground.
Then extend your knee and reach your leg out in front of you and swing it back underneath your
body to the ground. Alternate each leg. Remember to keep your back tall and make sure you don’t
slam your feet on the ground.
Watch the video here: http://www.youtube.com/watch?v=ry8_kzAqvpE