Exercise of the Week:  Runner’s Pushups

Exercise of the Week: Runner’s Pushups

Coach Heather demonstrates Runner’s Pushups. Start in the down position with elbows back, core engaged, head neutral, toes tucked and push straight up shifting your weight back.  Then in the up position shift your body weight forward then come straight down returning to the start position.  To modify, put a pillow or blanket under your knees, push yourself up with your core and glutes engaged,  knees relaxed, ankles relaxed.  Push yourself forward then come down.  These pushups strengthen your anterior deltoid, triceps and shoulders for strong running arms.   If you have any questions concerning this exercise feel free to contact us at...
Exercise of the Week:  Plank with Hip Extension and Abduction

Exercise of the Week: Plank with Hip Extension and Abduction

Coach Heather demonstrates this week’s exercise of the week, plank with hip extension and abduction.  This exercise targets the abdominal muscles and glutes/hips. In plank position with your head neutral, keep your abdominals engaged, lift one leg and engage the opposing glute and then abduct your leg out to the side with your butt down.  The challenge is to keep your abdominals engaged as you lift and abduct.  If you need to modify, you can do the plank on your knees with a pillow under your knees and lift your leg and abduct if it’s not too much. Try 3 sets of 10 total reps working up to 20 total for 10 ea side. If you have any questions about this exercise feel free to contact us at krendurance@gmail.com...