Strength & Power Moves for Endurance Athletes Run Better: Strength and Power Development for Endurance Athletes Jay Dicharry – MPT, SCS

Exercise Slide (Ch. 4)

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Pigeon Hip Extension

1

Engage Core, engage glut > straighten knee, bend knee, relax glut

March Bridge Progression

2

“Don’t spill the hot chocolate/”

 

           

       

Donkey Kicks

3

Reach Outs

4

Keep shoulder blades on ribs

and, “ask a question.”

Low Row 5

Thumbs out, scapula flat along ribs, thumb out.

Hip Adduction

6

 

           

       

Rotisserie Chicken

7

Hamstring Curls

8

Russian Twist

9

Maximize “x-factor.”

 

           

       

Single Leg Deadlift

10

Also nick-named the “tippy bird” exercise

Reverse Twisting Lung

11

70% of wieight is on the back leg. The goal is to achieve maximum

extension and to use it.

Ski Jumper Lunge

12

Keep hips back

 

           

       

Romanian Deadlift

13

Maximize hip drive.

Front Squats

14

Hips down, vertical bar path

 

           

       

Hip Thrust 15

Push-Press 16

Drive with legs and arms, keep loose.

Plyo Jumps

17 See the handout Plyo-Jumps: Method to the

Madness for additional instruction

Pull-Ups 18

 

           

       

Scapula flat along the ribs, elbows out. No “kipping,” this is not a chin up!

Medicine Ball Cleans

19

 

           

       

C-Skips 20

Moving through full hip extension

Notes: