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1 serving
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select country
82
nearly half of all runners are injured in any given year
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major theme in your book is addressing anatomical imbalances through proper training before these imbalances become symptomatic—i.e. injuries. how soon should a runner get in the weight room
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you were also pretty clear that building a strong core
3
swiss ball russian twist
1 ball
purpose is to improve upper body on lower body stabilization while putting emphasis on a spine. place your hands on a bench and the under your feet in a plank position
1 serving
lift one foot off the ball. rotate it under and across your body and back
2
rotisserie chicken
1 drop
tightness in the back. if any tightness is felt in the low back
1 ball
swiss . push your bottom foot into the ball so that the body rises off the floor while keeping the spine stable
2
swiss ball triad
1 serving
phase 2: extend your legs straight out
3
bulgarian squat
4
back squat
1
ninja squat jumps
2 Boxes
drop jumps
1 measure
jumping sideways is a great way to recruit your lateral hip stabilizers. jump as far laterally as possible. you should be able to it in feet
5
medicine ball rotational throws
1 ball
standing on one leg
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3
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2
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1 serving
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bodyspace pro
1 g
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1 g
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1 g
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1 serving
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1 rack
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bodycalendar
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nick collias
2019
july 24
13
min read
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the time has come
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nick collias
2019
july 24
13
min read
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this august
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so i tell runners
1 can
what from the other side? what good-form running offer someone who is a more serious weightlifter
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but
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walking is different than running. when you walk
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the way you describe it
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some really painful shin splints from overstriding could help to bring that lesson home
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jay dicharry's strength training workout
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runners need four critical things: postural alignment
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life is busy
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postural exercise
1
vertical compression test
1 serving
to work toward correcting this
2
push-up
3
sets
1 serving
the key here is to ensure that the thumb is pointing forward
3
sets
4
pull-up
10
build up to 3-sets
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printable pdf
1 serving
stabilization
1 serving
these exercises are meant to improve neuromuscular coordination
1
clamshells
100
daily
1 serving
begin by lying on your side
3
sets
3
side-lying hip bridge
3
sets
4
side-lying hip adduction
3
sets
1 serving
printable pdf
1 serving
strength
1 serving
the goal is to build strength
1
romanian deadlift
3
sets of 5-8 reps
1 stick
broom to ensure that you maintain a spine throughout the motion. keep it in contact
3
sets of 5-8 reps
1 serving
these three movements teach you to maintain a spine while working into hip extension
1 pt
phase 3: just like phase 2
3
sets of 5-8 reps
100
a barbell
3
sets of 5-8 reps
1 serving
printable pdf
1 serving
power
1 serving
the key here is building explosive strength
3
sets
3
sets
1 serving
start on box
3 2/5 Squares
jumps
3
sets
1 can
simply eyeball landmarks on the ground
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}
4
lateral jump
2
sets
2
sets
1 serving
printable pdf
1 serving
the author
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nick collias
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nick collias is the executive editor at bodybuilding.com
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