Gentlemen,
This workout involved some easier movements, but still important none the less. Some of these exercise I believe will help with running and have also been shown to improve with race times (esp the core and hip exercises). We included some different hip and rotator cuff exercises along with general mobility work. Here is a list of the exercises performed:
Warmup:
Merkins
Side straddle hops
Chinooks
Moroccan Night clubs
Dynamic warmup:
Tin man
Hug the knee
Walking quad stretch
Inch worms
Bowlers
High knees
Butt kickers
Lunges
Lunge with lateral trunk flexion
Backward lunge
Side shuffles
Partner up with the following:
Single leg step ups
Side Plank
Front plank
Monster Walk
Side plank
Single leg step-ups
“Ls”
Clamshells (or Sallie May)
Ended with stretching and foam rolling:
Hamstring stretch on the table
Piriformis stretch on table
Hip flexor stretch on table
Pec stretch on FR
Thoracic extension on FR
Thanks for letting me lead. The PAX: Twinkle, TupacTwo Pack, Guppy, Madeoff, Matlock
Bunker