Create your own cable machine! Grab a resistance band and loop it around something sturdy (heavy couch legs are good). This mini routine is one that I do post-run. Not all workouts have to take hours—I did this while hard-boiling some eggs.
💪💪💪 1. “Rainbows”: on hands and knees, knee in the same plane as your hip (easier said than executed 😂). Works internal and external hip rotation, which helps stabilization during running.
2. Chest opener/T-spine work. Goal here is not necessarily upper body strength, but upper body MOBILITY; hence the freestyle form and the light dumbbell.
3. Quad crunch: Do not pull your neck up. That lift comes from your core. Elbows super wide helps.
4. Bird-dog/Hip Extension. I love these. Works core, stability, posterior chain—all the good stuff.
I’m doing a Q and A for #couchto5k with @blitzyourbody and @urbnplayground tomorrow at 5:30pm on their Instagram Live page. If running outside is not your thing right now, these moves will help you when you venture outside and hit the pavement again. 💪💪💪 Stay well. Stay kind.
#rrcacoach #inhomeworkouts #postrunstrength
#core #homegym #inhomepersonaltraining #virtualtraining #strengthforrunners #diycablemachine #cablemachine #resistancebandsworkout
Well, I've come to this conclusion:
When you're looking for a recipe online, and the blogger goes on and on about stories about the recipes, and you're thinking "Just give me the damn recipe alreaady"--I don't want to be that person.
So here you go:
I do any handful of these things on days when I don't have to "work" in my field (of fitness) or I do them on rest/recover days. I like to move around before even leaving the house, but hey--you do you--these moves can be done anytime.
#1: Loosey-Goosey Standing Twist (just let your arms go and guide your body into it, soft knees and hips).
[Side note: No head? no problem. Even a headless horseperson could do a standing twist].
#2 (Not Pictured): Standing Side Stretch, Shoulder Rolls, "Push-Pull Motion with Arms...Nothing crazy here, pretty self-explanatory
#3 Standing Forward Fold w/ KNEES BENT!! (In ALL CAPS BC THAT IS IMPORTANT TO ME, and I am a big fan). Option to reach around overhead (pictured) and open the chest/shoulders a bit more
#4: Are we on 4? It doesn't matter. Just easier to do some things after/before other things. THIS IS A FORWARD FOLD TWIST. Super good for hamstrings, torso, back, chest....note that I have a deep bend in one knee and one arm anchors onto the opposite leg.
#5 (ABOVE): This is the cow portion of a cat-cow. Do this as well.
#6: Fun Stuff! Lying on a yoga block and breathing, extending one (or both) leg(s) out, supported bridge pose. Open your hip flexors, open your chest--all that good stuff.
#7: Okay, below we have (in no particular order): Standing side leg swings, alternating figure four ankle/foot taps (try to reach the inside of the foot with the opposite hand while standing nice and tall). This leads you into a Figure 4 stretch (optional dance-on-ice arms) and CAN take you into a Figure 4 Twist--YUMMY.
#8: Knee circles (AKA "Wiggle worm")
#9: Chaturanga, to Updog Combo (then downdog)
I hold my chatty a little bit for some strength benefits. Also, I go NO LOWER than 90 degrees to protect the shoulder.
#10: From Down Dog, Walk feet back to Hands, try to connect EACH PART OF THE FOOT as you walk up. Awesome for opening the hamstrings.