Here’s another one for you.  Working on a little more agility whether you’re a runner, hiker, skier or skater – is a good thing.  Try this one 2-3 sets of 10 reps per foot (20 total).  Keep your knees and hips soft so you can maneuver smoothly.  Enjoy!

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I had the pleasure of running this morning with a wonderful group of people.  The fact that I can say that is really quite remarkable in and of itself.  I ran for longer than I have for many months and it wasn’t really all that long.  You see, my running has taken a different path of late (no pun intended).

I began running 30 years ago this coming November.  I would like to say that it has been smooth sailing, but it hasn’t.  I’ve had almost every running injury known to (hu)man.  Achilles tendonitis, Continue reading →

As an add-on to last week’s exercise – here’s a new challenge.  If you haven’t done the week 14 exercise – you may want to start there first and move onto this one.  You don’t need a ladder to do this – just the sidewalk or pathway will do.  Hop on one foot for up to 10 hops, then change to the other foot for another 10.  Try it slow at first and then a little faster.  Do 2-3 sets with each foot.

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Here we are at week 14 and I’m still at this – even if I’m a little late these days.  Here’s a new exercise for you to try.  It involves something called plyometrics through bounding. If the thought scares you a bit, try just jumping in place (straight up) and get used to the idea – then incorporate a jump forward.  Keep your lower abdominal muscles engaged, knees and hips soft and your feet ‘light and quiet’ to absorb the impact.  We make some interesting strength gains from this kind of activity.  Try 2-3 sets Continue reading →

This week’s post is a little late so we’ll keep this one for two weeks.  I think that compounded exercises can be beneficial on many levels so here’s one to capture your quads, adductors, torso, shoulders and arms.  Go light on the weights and focus on engaging your lower abdominals to keep your lower back supported.  Try 2-3 sets of up to 15 reps.

This week’s exercise includes three options.  Each will help develop some hip and leg strength.  The split squat can be done using a suspension trainer, a bench, of if you have one – a Swiss Ball.  Balancing on one foot may be a challenge at first but a few tries – and you’ll be good to go.  Be sure to keep that supporting leg at about 90degrees.  Keeping your knee over your ankle rather than past your big toe (unlike the final image below)  is key to good biomechanics.  Try 2-3 sets Continue reading →

This week’s exercise is for the shoulders and great for posture.  You can do this standing as you see in the images, lying over a foot stool at home, over a Swiss Ball or flat on the ground.  Your choice.  YTWL describes the position of your arms as you can see.  Start with a few and then build up from there.  You might find these very challenging – so be a bit cautious.  Keep thumbs pointed toward the ceiling, your head in position, looking straight forward and so your best to not arch Continue reading →

Well, I have to admin that this is cheating a bit because I already do this one, but I think it’s such a good one that I’m passing it along.  Inch worm is recommended regularly for runners but is a great one for anyone.  I hope you learn to like this one as much as I do.  With this one you can be stationary or you can move across the room.  Try 2 sets of 10 reps.

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As an extension to the last exercise – this week’s challenge is “sit to stand – one legged style”.  This one takes a little more concentration and effort but once your muscles learn what to do – you’ll be challenging yourself with lower and lower platforms.

Start this one from a fairly high bench, then work towards lower benches or chairs and even a Swiss Ball.  Keep your support leg square – no wobbly knees allowed. Whoa!

One Legged sit to stand

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Sit to Stand exercise.  This week’s exercise will test your core muscles, adductors and glutes not to mention, work a particularly important functional movement.   You can do this from a chair, bench or Swiss Ball.  Place a ball (medicine ball or yoga ball) between your knees.  From a seated position, hands behind the head stand up keeping the ball securely positioned between the knees.  Sit back down without letting go of the ball.  Keep your hips well behind your heels.  Next week will demonstrate a more advanced exercise.  Do 2-3 sets of Continue reading →