{"id":5317,"date":"2020-10-12T18:10:44","date_gmt":"2020-10-12T18:10:44","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5317"},"modified":"2021-06-15T18:57:58","modified_gmt":"2021-06-15T18:57:58","slug":"get-stronger-5-exercises-for-athletes","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/get-stronger-5-exercises-for-athletes\/","title":{"rendered":"Get Stronger: 5 Exercises For Athletes"},"content":{"rendered":"\n<p>This week I shared 5 exercises for athletes. These exercises will be beneficial to most people, not just athletes. Also, they do not require a lot of equipment. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Dead Bug + Isometric Adductor Press<\/strong><\/p>\n\n\n\n<p>\u2063\u2063This deceptively tough dead bug variation improves lumbo-pelvic stability, and strengthens the adductors. I am using a yoga block but you can also do this using a roller or light medicine ball. I got this idea from a coach I follow on Twitter. \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bug + Isometric Adductor Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iCQxDSSQ50Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>On one side press your hand and opposite inner thigh (just above your knee) into a yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).&nbsp;\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you. I steadily exhale out of my mouth for the entirety of the lowering, and do a full breath in through my nose in the top\/starting position.\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Half Kneeling Band Resisted Rotations<\/strong><\/p>\n\n\n\n<p>This exercise improves rotational strength, and lumbo-pelvic stability. While I love anti-rotational work, rotational exercises should have a place in most training programs.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Band Resisted Rotations\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9lt9nILZN4g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fasten a resistance band around a secure surface, and so it is a few inches above the floor. There should be resistance in the band for 100% of the exercise. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto the band with both hands and extend your arms.&nbsp;\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Get into a half kneeling stance, and bend both knees to about 90 degrees. In this video, my leg that is farthest ahead from where the band is attached is ahead. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.&nbsp;\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your arms extended and at about chest height, perform a rotation. Go to a range where you are able to maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform the reverse movements and rotate in the opposite direction. Aim to rotate so your hands travel past the midline of your body. But when you rotate in either direction, go to a range where you are able to maintain proper form. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Aim for most of the rotation to be occurring in your thoracic spine (mid to upper back). While some rotation in the lumbar spine (lower spine) is ok, most of the rotation should not be occurring here. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your lower back to hyperextend, round, or flex laterally, or ribcage to flare. \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063 I am exhaling as I am rotating away from the point of attachment (when the band has the most tension), and am inhaling as I am rotating towards the point of attachment).<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-19.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6366\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-19.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-19.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get <em>The Ultimate Lower Body And Core Program<\/em>. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Kickstand Glute Bridges<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the glutes, and helps bridge the gap between double leg and single leg glute bridges. Make no mistake, single leg glute bridges are a deceptively challenging exercise. Many people do them before they are ready, so they do not reap the benefits. This includes athletes.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kickstand Glute Bridges\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XFsIqOD-VW4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Bend both knees to about a 90 degree angle. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width.\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now walk one foot forward so your heel is ahead of the back foot\/working leg. Use as little or as much assistance from the front\/supporting leg as needed.\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now extend your hips by squeezing your glutes and driving through the back portion of your foot, NOT by arching your lower back and flaring your ribcage. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position your body should form a straight line from your shoulders to knee.\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you get to the top position, hold for a count or more and really squeeze your glutes.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lower your body to the bottom position with control. For the duration of the exercise, keep your knees in line with your toes.\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Partial Hinge + Band Resisted Kickback + Band Resisted Knee Drive<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the posterior chain muscles, hip flexors, and the muscles in the foot and lower leg.\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Partial Hinge + Band Resisted Kickback + Band Resisted Knee Drive\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6OmHPVdGU4g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band around your feet.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand on one foot and have a slight bend in your knee. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform a partial hinge. Initiate the movement with your hips and push them backwards. You can pretend a rope is around your hips and is pulling them backwards. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>As you are doing so, squeeze your glutes and press your foot back against the band. This knee can remain partially bent. I didn\u2019t fully extend my leg as I didn\u2019t want to break the band. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now engage your posterior chain muscles and press your body away from the floor and back to the starting position. As you are returning to the starting position, perform a knee drive on the opposite side.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While I did incorporate some upper body movements here (arm moves forward with the opposite leg), this is not quite specific to running as I was going so slowly. I could\u2019ve done a better job to make this more specific to running. \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, be mindful of your breathing (360 degree breathing), and bracing (360 degree brace).\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Supine Plank + Band Resisted Psoas Marches <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior core muscles, glutes, and hip flexors, and improves shoulder and scapular stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Supine Plank + Band Resisted Psoas Marches\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/dCDHNXD78Yo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band around your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Set up two yoga blocks\/objects so they are parallel, and place your elbows on either yoga block.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Set yourself up so you are in a single leg bodyweight glute bridge. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your shin in a relatively vertical position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063While you will be bracing your entire core, really pay attention to your posterior core musculature. \u2063 \u2063\u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now simultaneously perform a single leg glute bridge, and press your elbows away from the yoga blocks and retract your shoulder blades (move each one in towards your spine). \u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, maintain this press. You should really feel the muscles around your shoulder blades, and the back of your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your body should be in a straight line from your head to knee.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063While remaining in this position, perform a psoas march and bring your knee in towards your body. Pause for a count, then lower your leg to the floor with complete control. Stop just before your foot comes into contact with the floor. \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your chin should remain tucked and neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or shoulders to collapse.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I shared 5 exercises for athletes. These exercises will be beneficial to most people, not just athletes. Also, they do not require a lot of equipment. #1) Dead Bug + Isometric Adductor Press \u2063\u2063This deceptively tough dead bug variation improves lumbo-pelvic stability, and strengthens the adductors. I am using a yoga block but you can also do this using a roller or light medicine ball. I got this idea from a coach I follow on Twitter. \u2063\u2063 Coaching Tips: On one side press your hand and opposite inner thigh (just above your knee) into a yoga block. When you do this you should really feel your adductors. Maintain this press for the duration of the exercise.\u2063 \u2063\u2063 On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.\u2063\u2063 \u2063\u2063 \u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).&nbsp;\u2063\u2063 \u2063\u2063 \u2063 Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.\u2063\u2063 \u2063\u2063 \u2063When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063\u2063 \u2063\u2063 \u2063 Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.\u2063\u2063 \u2063\u2063 \u2063In terms of breathing, do what works and feels best for you. I steadily exhale out of my mouth for the entirety of the lowering, and do a full breath in through my nose in the top\/starting position.\u2063\u2063 \u2063\u2063 #2) Half Kneeling Band Resisted Rotations This exercise improves rotational strength, and lumbo-pelvic stability. While I love anti-rotational work, rotational exercises should have a place in most training programs. Coaching Tips: Fasten a resistance band around a secure surface, and so it is a few inches above the floor. There should be resistance in the band for 100% of the exercise. \u2063 Grab onto the band with both hands and extend your arms.&nbsp;\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Get into a half kneeling stance, and bend both knees to about 90 degrees. In this video, my leg that is farthest ahead from where the band is attached is ahead. \u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.&nbsp;\u2063\u2063\u2063 \u2063\u2063\u2063 While keeping your arms extended and at about chest height, perform a rotation. Go to a range where you are able to maintain proper form. Now perform the reverse movements and rotate in the opposite direction. Aim to rotate so your hands travel past the midline of your body. But when you rotate in either direction, go to a range where you are able to maintain proper form. \u2063\u2063\u2063 Aim for most of the rotation to be occurring in your thoracic spine (mid to upper back). While some rotation in the lumbar spine (lower spine) is ok, most of the rotation should not be occurring here. \u2063\u2063\u2063 \u2063 Do not allow your lower back to hyperextend, round, or flex laterally, or ribcage to flare. \u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063 I am exhaling as I am rotating away from the point of attachment (when the band has the most tension), and am inhaling as I am rotating towards the point of attachment). Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW #3) Kickstand Glute Bridges This exercise strengthens the glutes, and helps bridge the gap between double leg and single leg glute bridges. Make no mistake, single leg glute bridges are a deceptively challenging exercise. Many people do them before they are ready, so they do not reap the benefits. This includes athletes. Coaching Tips: Lie on the floor. Bend both knees to about a 90 degree angle. Adopt your preferred foot width.\u2063 \u2063 Now walk one foot forward so your heel is ahead of the back foot\/working leg. Use as little or as much assistance from the front\/supporting leg as needed.\u2063 \u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063 Now extend your hips by squeezing your glutes and driving through the back portion of your foot, NOT by arching your lower back and flaring your ribcage. In the top position your body should form a straight line from your shoulders to knee.\u2063 \u2063 \u2063 When you get to the top position, hold for a count or more and really squeeze your glutes.\u2063 \u2063 Lower your body to the bottom position with control. For the duration of the exercise, keep your knees in line with your toes.\u2063 \u2063 \u2063 Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063 #4) Partial Hinge + Band Resisted Kickback + Band Resisted Knee Drive This exercise strengthens the posterior chain muscles, hip flexors, and the muscles in the foot and lower leg.\u2063\u2063 Coaching Tips: Place a resistance band around your feet.\u2063\u2063 \u2063\u2063 \u2063 Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise.\u2063\u2063 \u2063\u2063 Perform a partial hinge. Initiate the movement with your hips and push them backwards. You can pretend a rope is around your hips and is pulling them backwards. \u2063\u2063 As you are doing so, squeeze your glutes and press your foot back against the band. This knee can remain partially bent. I didn\u2019t fully extend my leg as I didn\u2019t want to break the band. Now engage your posterior chain muscles and press your body away from the floor and back to the starting position. As you are returning to the starting position, perform a knee drive on the opposite side.\u2063\u2063 While I did incorporate some upper body movements here (arm moves forward with the opposite leg), this is not quite specific to running as I was going so slowly. I could\u2019ve done a better job to make this more specific to running. \u2063\u2063 \u2063 Do do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063 \u2063\u2063 \u2063 Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063 For the duration of the exercise, be mindful of your breathing (360 degree breathing), and bracing (360 degree brace).\u2063\u2063 #5) Single Leg Supine Plank + Band Resisted Psoas Marches This exercise strengthens the posterior core muscles, glutes, and hip flexors, and improves shoulder and scapular stability. Coaching Tips: Place a resistance band around your feet. Set up two yoga blocks\/objects so they are parallel, and place your elbows on either yoga block.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063Set yourself up so you are in a single leg bodyweight glute bridge. Keep your shin in a relatively vertical position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063While you will be bracing your entire core, really pay attention to your posterior core musculature. \u2063 \u2063\u2063\u2063 \u2063 \u2063 Now simultaneously perform a single leg glute bridge, and press your elbows away from the yoga blocks and retract your shoulder blades (move each one in towards your spine). \u2063\u2063\u2063\u2063\u2063\u2063For the duration of the exercise, maintain this press. You should really feel the muscles around your shoulder blades, and the back of your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063 Your body should be in a straight line from your head to knee.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063While remaining in this position, perform a psoas march and bring your knee in towards your body. Pause for a count, then lower your leg to the floor with complete control. Stop just before your foot comes into contact with the floor. \u2063\u2063\u2063\u2063\u2063\u2063 Your chin should remain tucked and neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.\u2063 \u2063\u2063\u2063\u2063\u2063 Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or shoulders to collapse.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063<\/p>\n","protected":false},"author":1,"featured_media":5326,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,18,22,576,1,435,34,759,592],"tags":[181,174,182,425,399,398,228,355,227,500,464,177,178,684,407,752,183,271,326,325,173,409,408,516,237,400,396,697,483,67,487,480,65,347,413,72,374,384,489,488,568,337,335,336,238,218,219,97,622,96,405,404,783,172,331,298,444,747,712,241],"class_list":["post-5317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-foot-strengthening","category-glute-exercises","category-hip-flexors","category-minimal-equipment","tag-ab-exercise","tag-ab-exercises","tag-ab-training","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-adductor-exercises","tag-adductor-strengthening","tag-adductor-training","tag-athlete-training","tag-athlete-workouts","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-glute-bridge","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hip-flexor-exercise","tag-hip-flexor-marches","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-meghan-callaway-core-training","tag-plank-challenge","tag-planking-challenge","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-rotational-exercises","tag-shoulder-health","tag-shoulder-prehab","tag-shoulder-stability","tag-sports-specific-training","tag-sports-training","tag-sports-workout","tag-strong-core","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Get Stronger: 5 Exercises For Athletes - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I shared 5 exercises for athletes. 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