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) 
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