JF: Runner Strength Training Program (5-27-18)

Running
- I noticed you have a tendency on your right leg, when you swing your leg through, to turn your foot out as you bring it forward
- After your warm up, I want you to try a little agility circuit in that back room prior to your strength circuit
Warm Up/Daily Routine: 10x for each
- 107) Heels to Butt Bridge on Floor Phase 1 VIDEO
- 32) Standing Foot in Hand Quad Stretch VIDEO
- 24) Kneeling Hip Flexor and Hamstring Stretch VIDEO
  - This can be done kneeling or on the edge of the bench that we used at the gym which is in a video below
    - 23) Step Knee Flexion and Hip Extension VIDEO
Bike/Agility Sequence
- Bike for 5-10 minutes
- Agility sequence: Go through it 2x
  - Each station 30seconds or 2 laps in that open room behind the area where the weights are
  - 203) Broad Jump 2 Feet VIDEO
    - 30 sec or down and back in that room
  - 203.2) Staggered Stance Jump Progression VIDEO
    - 30 sec
  - 206) Frontal Plane Lateral Skater Jumps VIDEO
    - 30sec
  - 205) Pre Running Pattern with Single Leg Pauses VIDEO
    - 30 sec or down and back in that room
Strength Circuit #1
- 136) Press band in Lunge/Half Kneel VIDEO
  - 10-15lbs
  - Hand holding the handle…that leg is back
- 135) Row Band in Lunge/Half Kneel VIDEO
  - We did this on the weight machine in standing
  - hand holding the handle….that leg is back
  - 8-15reps
- 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
  - We did this in a standing lunge instead of one knee
  - 10lbs 8-20 reps each arm
- 136) Lat Pull Machine VIDEO
  - Diverging Lat Pull machine
  - 40-50lbs to start
  - 8-20 reps
- 91) Band Horizontal Adduction VIDEO
  - We did this back at the Cybex Cable Machine
  - We used the lightest weight
  - Keep elbow straight
  - 8-20 reps
  - If the weight is too heavy you can use the band
    - 103.1) PNF D2 Band Down and Across VIDEO
      - The band video shows a down and across that can be done with that gray band with a handle on it
- 121.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
  - We did this in standing with that gray band in a lunge
  - 8-20 reps
- 186) Sagittal Plane Stability VIDEO
  - Single Leg balance reach front to back
  - You can count 8-20 reps
- 93) Side Plank with Rotation Progression VIDEO
  - I show this at a higher surface at first and then move to a lower surface
  - We did this on the seat of that machine
  - Pause for 5 sec on each arm and then switch
  - 8-20x