Nutrition "Talk"

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Hips Hurt? 

If you are hurting or racing only do one or two sets. If something doesn’t feel right stop and move to the next exercise. 

• Clams 3x10
• MRTL 3x10
  
• Airplanes 3x3
• Monster walk 3x 10 meters
• lateral penguin walk 3x 10 meters
• Lateral crab walk 3x 10 meters
• Single leg deadlift 3x5
• Squats 3x 10
• Hip extension 3x 10
• Balance 1 x 30 seconds (eyes open, eyes closed, on a pillow)
• Pelvic tilts 
• Hip CARS 3x3 
• Lateral step down 3x5
• Bird dog 3x 10
• Forward crawl 3x10 meters 

Knees hurt? 

• do hip exercises 
• Thigh contraction 3x10
• Hamstring glides 3x10
• Knee CARS 3x 3
• Straight leg raises 3x 10

Calves or Shins hurt? 

• Ankle CARS 3x3
• Toe raisers 2x (until it burns) 
• Lateral ankle extensions 3x10
• Marble pick up 3 sets
• Eccentric calf raisers 3x10 (straight and bent knee)
• Eccentric calf lowers 3x10 (straight and bent knee)