10-Minute, No-Equipment, Total-Body Workout
strength
Calf Raise
GOAL: Improve force delivery to the pedal for cycling and improve running strength (run power stiffness.)
Seated leg extension machine (Single Leg)
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Leg Press Machine
Seated leg extension machine
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Dumbell Lunge- quad dominant & Glutes
Strength, GYM, Ⓑ Level B Athletes, Ⓒ Level C Athletes
Smith Machine Chair Squat
Single Leg Bench or Chair Squat
Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.
Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
Stand strong, briefly, before lowering yourself steadily back to the seated position.
Weighted Squat
Glute Bridge
Gluteus Medius Strengthening - glute strength hip extension
Start on all fours with your knees directly under your hips and your hands under your shoulders.
Keep your belly drawn in, shoulders back and down, and your spine in a long line. Place a light (3- to 8-pound) dumbbell in the crook of your left knee. (May be done with our without weights.)
Use the power of your right glute to balance and the power of your left glute to lift up your leg.
Flex your foot and raise your knee up a little higher than your hips. Maintain your balance by distributing your body weight equally over both hands and your lowered knee.
Single Leg Deadlift - hip and glute strength
NOTE: This may be done with our without weights. If you are not able to have dumbbells, or kettlebell, you may use any object of similar size and weight. 2-10lbs. Place one kettlebell on a stool approximately six to twelve inches high. Stand in front and slightly under the stool with the feet a couple of inches apart. Begin a single leg hip hinge by reaching back with one leg and creating a straight line.
Grasp the kettlebell firmly making sure that the shoulder girdle is depresses and retracted. Keep the spine perfectly aligned by engaging the lats and push the static foot into the ground with the big toe and heel. Slowly hip hinge and stand back up with straight arms as the kettlebell move to the sides and the feet come together.
Return the kettlebell to the bottom of the stool by reversing the movement. Repeat this movement for the desired repetitions and then change legs.
EGOSCUE - Air Bench
How to Perform this E-cise™
Stand with your back against a wall with feet and knees hip width apart and feet pointed straight.
Walk your feet away from the wall while sliding your body down at the same time.
You will be "seated" in an invisible chair, with your knees bent to 105 degrees.
Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees.
Your lower back should be completely flat against the wall.
Your arms can hang down to your sides, or rest your hands gently on your lap.
Hold as directed on your menu.
Keep the weight in your heels, do not press forward on your toes.
DO NOT DO THIS E-CISE IN SOCKS!
DO THIS EXERCISE IN ATHLETIC SHOES OR ON A YOGA MAT!
EGOSCUE - Core Abdominals
How to Perform this E-cise™
Position 1-Lie on your stomach propped up on your elbows, your elbows should be directly under your shoulders.
Tuck your toes under and bridge your body off the floor.
Without moving your elbows, pull your hands apart and let your shoulder blades collapse together.
Position 2-3- Lie on your side propped up on your elbow with the other arm resting along your body and your feet stacked on top of each other.
Lift your hips up off the floor and let your shoulder blades come together.
Position 4-Lie on your back propped up on your elbows.
Flex your feet so you toes point to the ceiling and contract your thighs.
Lift your hips/buttocks up off the floor keeping your toes pulled back and feet straight.
As you lift your hips off the floor, try to think about pushing your chest to the ceiling and allowing your shoulder blades to come together.