Track Workout - Chi Running Strength Exercises

Bridge
(Video)

• Begin seated on floor, legs extended, feet dorsiflexed, hands at sides.
• Raise hips to table position, hold for 10 seconds.
• Repeat 10 times, resting 10 seconds between repetitions.
• When this can be done easily, keep one leg extended, alternating legs so that you do 5 reps with each.

• Begin lying flat on back, arms at sides.
• Raise head and tuck chin toward chest to flatten lower back.
• With feet dorsiflexed, raise both legs to 90° and hold 10 seconds.
• Lower legs, lower head, rest 10 seconds, repeat 10 times.

• Begin seated on floor, legs extended, feet dorsiflexed, arms folded.
• Rotating your pelvis and leaving legs and feet flat on the ground, "walk" forward about 20 "paces" on your butt.
• Walk backwards to return to your starting position.

• Stand with one leg supported by a chair or stability ball behind you
• Align your core and position your stance leg and foot in the single-leg running pose position
• Perform a one-leg squat by lowering your trunk - without extending your knee over your foot - your supported leg will need to slide backward across the chair (or roll back with the stability ball)
• Perform 10 repetitions with each leg

• Same starting position as single-leg squat, but now the focus is on extending the rear leg backward
• Align your core and position your stance leg and foot as above.
• Lean forward in the single-leg balance position, engaging your abs and sliding your trailing leg back, rotating the pelvis but keeping it level (this is a relatively small dynamic stretching move)
• Perform 10 repetitions with each leg

• This is basically a leaning plank exercise
• Begin standing with good posture, about 1 foot-length away from the table or counter against which you will lean
• Lean forward and maintain posture for 60 seconds