This is one of the last training sequences Ben Bruce goes through during his post-run workout progression. He begins by doing a series of forward lunges, then later backwards lunges and finally side lunges. He emphasizes remaining upright at all times. This workout is huge for runners because it works both forward movement and lateral movement in the runner -where as, oftentimes, runners get caught in repetition mode by only running forward. Bruce says you, “gotta work at everything” (meaning with both forward and lateral movement) to fully develop the body.
“The Rolling Superman” is a full core, full body workout. It is meant to stimulate and stress all the muscles of the core. To make this exercise a success, make sure that your shoulders, your knees and feet are off the ground as you roll side to side.
After the body is warmed up, it is great to transition to this exercise. With this exercise, lateral movement is stressed to make the workout more dynamic. Ben Bruce demonstrates alternating from skipping to side slides in an effort to get up on his toes and on the balls of his feet.
After the body is warmed up, it is great to transition to this exercise. With this exercise, lateral movement is stressed to make the workout more dynamic. Ben Bruce demonstrates alternating from skipping to side slides in an effort to get up on his toes while moving forward.
The back plank is a great core and leg exercise. It is an an exercise used to fully engage the muscles of the lower back, the hamstrings and the abs. Once an athlete gets comfortable with the plank, he/she can make the exercise more dynamic by adding alternating leg lifts to the routing. Doing so further stresses the gluteus and abdominal muscles.
Hyperextension exercises really help to work the muscles of the lower back. An athlete can add the twist to the routine. Doing so makes the exercise more dynamic and really works the muscles a runner needs to stabilize himself during a long run.
Instead of just doing strides, Ben Bruce does this dynamic exercise meant to mimic the same foot-to-ground contact that a sprinter may experience. This drill helps to keep a runner up on the balls of his/her feet, and it is great for improving your cadence as a runner.
The front plank is another great exercise for the core. A great static exercise, it can be made more dynamic by lifting alternating feet and legs straight up towards the ceiling. Doing so works not only the core but also the glutes.
The final post run exercise, this one is meant to be done after strides. This is a great exercise meant to teach the feet and calfs to respond to ground contact as quickly and efficiently as possible.
“Bird Dog” stretches are great not only for the abs but for the core as a whole. Ben Bruce explains how bird dogs supplement the back muscles , hip flexors, the glutes, etc. This exercise helps with overall body stabilization and is fantastic for improving a runner’s posture and running form.