ADVENT CALENDAR OF CORE: DAY 18
Morning Wild Runners,
Feeling a bit tired?
As always click the link for your bauble. : )
Today we are backing down a little to give our core a well earned rest. Don’t go and tuck into mince pies straight away though… we are going to do some functional squatting to promote good range of motion in our hips and work on our balance. Today we are working on the Double Legged Squat and tomorrow we are going to introduce the Single Leg Squat into the mix.
If you find the squat easy and don’t have any balancing issues, try slowing you squats down to increase difficulty. When we are talking balance, speed is the easy way out. Think slow and controlled to give your stabiliser muscles the best workout.
The Double Legged Squat
Stand tall, holding your arms out in front for balance. Your feet should be shoulder width apart with toes pointing out at approximately 5 degrees. Throughout the exercise, face straight ahead, hold your chest up and your back straight. The squat is initiated from the hips. As you lower your body, ensure your knees track over your second toe with your weight on your heels, which remain in contact with the floor. As we are focused on mobility, drop as low as you can without losing form. Rest there for a few seconds to feel a bit of a stretch and then rise back up. Make sure you push your hips all the way through at the end of the movement to explore a full range of motion. You will need to tense your glutes to do this. Great glute activation! Make sure all of your movements are slow and controlled.
Step 1 – Start tall, looking ahead, hips through.
Step 2 – Make sure you only drop down as far as you can without losing your good back position. If you feel you back arching or bowing, rise back up until you can maintain good technique and hold for 3 seconds.
Step 3 – Finish tall, looking ahead, hips through.
The Exercise Set:
Today’s set is simple and the same for everyone, although a varying degree of flexibility (ability to get low in to the squat) will be achieved. Do fifteen squats, rest for 90 secs and then repeat fifteen squats. That’s it!
If you find this is super easy, you may need to slow your squats as you go through the complete movement.
Thanks to everyone for letting us know how you are going. Even a simple email with the subject “My core hates you” and no text in the email body makes us feel warm and fuzzy. All feedback is welcome!
Keep up the great work and stick with the program. A strong core will help you eat up the trails. And that asphalt stuff too.. if you must.
See you tomorrow, Wild Runners.