Sunday 28 December 2014

Running core part 2

Mountain climber on Swiss ball

Core training for running part 2

1/ Start with your feet on the floor and both hands on the Swiss ball in the middle. Make sure your back is flat with your core engaged. Slowly bring one knee up to the ball while balancing with the other foot.

2/ Gently repeat with opposite foot.

BICYCLE CRUNCH ON THE SWISS BALL

1/ Start on your back on a Swiss ball, with your feet flat on the floor and hands either side of your head. Raise your head and shoulder up and off the ball, at the same time bringing one knee towards the opposite elbow.

2/ Lower your body back to the start position and repeat on opposite side. Keep alternating throughout.

LUNGE AND PRESS WITH BARBELL

1/ Start in a standing position, with a barbell on your back at your shoulders, and hold it with both hands.

2/ Drop into a lunge maintaining the barbell in the same position, then extend the barbell over your head, extending your arms. Push off the front leg to return to start position and repeat on the opposite leg.

Irish Independent

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