ADVENT CALENDAR OF CORE: DAY 20
Hello Wild Runners,
How did you go with the Single Leg Squat yesterday? Sometimes an exercise is so good, you just have to do it again! While we still have a few exercises to unwrap before Christmas day is upon us, exploring and reinforcing your technique and range with the Single Leg Squat is one a ‘must repeat’!
The Single Leg Squat is a classic stability exercise and a great one for strengthening your VMO to avoid ‘runner’s knee’. So if you missed yesterday’s cues, check them out here. Otherwise, let’s jump straight on in.
The Exercise Set
Today, we’re adding a bit more difficulty to yesterday’s exercise so work on increasing your range of motion by as much as you can without technique going out the window. Alternatively, head to the same depth as yesterday but at a slower, even more controlled pace to switch all your happy core muscles on for longer.
| Step | Instruction | Level 1 | Level 2 | Level 3 |
|---|---|---|---|---|
| 1 | Single Leg Squat | 12 as low as possible with return | 12 as low as possible with return | 12 as low as possible with return |
| 2 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 3 | Hold a Front Plank | 45 seconds | 55 seconds | 1:10 min |
| 4 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 5 | Hold a Side Plank on your left arm | 45 seconds | 55 seconds | 1:10 min |
| 6 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 7 | Hold a Glute Bridge | 45 seconds | 55 seconds | 1:10 min |
| 8 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 9 | Hold a Side Plank on your right arm | 45 seconds | 55 seconds | 1:10 min |
| 10 | Rest | 1:30 mins | 1:15 mins | 1 min |
| 11 | Repeat Circuit | 1 more time (2 sets total) | 1 more time (2 sets total) | 1 more time (2 sets total) |
Great stuff!
I hope you have a great weekend whether catching up on last minute Christmas shopping or kicking off your holiday break. Check in tomorrow for something new to add to our repertoire.
Until tomorrow, Wild Runners.
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