Sprint Prep, Split Squats & Hamstring Stretching Techniques

We are lucky to have such awesome advocates who are constantly tagging us in their IG movement videos. 

Here in New England the winter weather is not ideal for an outdoor running session so we wanted to share some lower body movements from our friends @nooch_13, @runfitdoc, and @mobilitymaker. 

Listed below are three movements that you should absolutely integrate into your lower body routines. 

Sprint Prep w/ @nooch_13 

 

Split Squats w/ @runfitdoc 

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Should we bring back Pink Pedestals? Leave a comment with what Pedestal color/s you’d like to see most. Whoever requests the color/s we roll out with will receive a free pair! #Repost @runfitdoc #DitchYourShoes ・・・ On Tuesdays we wear pink and split squat hold and overhead press *** Another great way to challenge the split squat position while strengthening your upper body with an emphasis on controlling where your ribs go as you press overhead. *** KEY CONSIDERATIONS 🗝 Set up like you would for a split squat and hold it mid range 🗝Start with your elbows bent with knuckles to the ceiling (“racked position”) 🗝Inhale when your arms are down, exhale as you press overhead 🗝Be mindful to not have your ribs flare out as this will have have more of the motion come from your mid back vs your shoulders 🗝Perform 3-4x 10-12. Be sure to switch which leg is forward! *** DM me with questions and tag a #runner or #triathlete who is ready to progress their split squat! 🧦: @pedestalfootwear Educate. Empower. Endure. #RFDexercises #simplicity #strengthtraining

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Hamstring Stretching w/ @mobilitymaker 

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Frequent question: “What are your best stretches for hamstrings?” My answer: “Almost none.” @mobilitymaker #ditchyourshoes . The technique in this video (instructs below) is the only one I use in big groups to placate the desire for “hamstring stretching.” . Tight hammies are a common complaint that tends to go hand and hand with chronic back pain and tight hip flexors. Coincidence? Of course not. The hamstring tension I see in pro sports tends to be caused by an excessive anterior pelvic tilt that pulls the hamstrings into a lengthened-yet-inhibited position; coinciding with the pelvic tilt are compressed lumbar vertebrae and overactive erectors and QLs. Anteriorly, the trifecta of chronic tension and pain is complete with short, tight hip flexors. . When we try to stretch already lengthened hamstrings without working to restore pelvis position/function, we create greater instability in all 3 areas noted above while increasing the risk of hamstring tear/strain. . Rather than going to the typical strap stretch for hamstrings from sitting or supine, you should start with movements that simultaneously promote glute and deep-core muscle activation while inhibiting hip flexors and low-back extensors with the goal of restoring pelvic position and function to release the hamstrings. My foundational exercise for this is “Breathing Bridge” (found in both my back pain book & BREATHE BETTER 101 online course; links in bio). . And then, if you still want to stretch your hamstrings, follow these cues to do the stretch in this video: ✅Exhale to drive lower ribs, in back & down, engaging TVA & pressing low back to the floor as you lift your leg. ✅Hold for a couple breaths, maintaining ribcage & low-back position. ✅Gently take your leg across mid-line for a breath. ✅Return the leg to neutral, holding it w/your opposite hand, exhaling strongly as you reach up toward your foot to further engage core and press low back to the floor. ✅Without losing back/pelvis position, reach overhead behind you, letting your head touch the ground (if possible). ✅Then exhale to come back to the leg, crossing your arms, deepening the stretch as much as possible.

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Thank you for Ditching Your Shoes!

Much Love,

Brendan

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