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May 25, 2010

How to Implement Our Whole Body Workout Into Your Training

Written by Tom McGlynn

Every fitness magazine has an article promising the best abdominal (also popularly known as abs) or leg strengthening workouts.  The amount of advice can be overwhelming.  The problem with most of these workouts is that they focus on just one aspect of a runner's body.  That is why we have designed the following whole body workout that we recommend for our athletes.  It takes just 20 minutes, but it will work your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.)  The 14 video clips below review each exercise and stretching technique.  Each takes about 1 minute to perform.  We recommend that you do the workout 2 times per week.  If any of the exercises are too challenging at first, please shorten the duration.  Over time, you will get stronger and be able to increase the duration.

Left and Right Side Planks - Targets the lateral abs

Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks)

Cobra - Abdominal Stretch

Close Hand Push Ups - Also known as Narrow Grip Push Ups

Glute Stretch - Stretches the buttocks muscles

Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles)

Quad Stretch - Stretches the front of the thighs

Partner Punishment - Targets abdominal muscles

Pointers - Core Body Stabilization

Hamstring Stretch - 3 different stretches that target the back of the thighs

Pretzel Stretch - Stretches the muscles of the back

Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet)

Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings

Foam Roller - "Self Massaging" routine




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