By Elizabeth Towe The Supine Bridge is an exercise where the primary motion is hip extension and the primary movers are the gluteus maximus. Your glutes are the powerhouse movers of your hip joint—they propel you forward in space. You should be using them all day long! During a
By Elizabeth Towe Objective: Improve ankle stability and proprioception—especially after ankle injury. Exercise: Use a tubing or Theraband at the ankle and anchor the other end low on a post. Take a single-leg stance on the non-tubing side with a slight bend at the hip and knee. Gently
By Elizabeth Towe Are you having a nagging tightness or discomfort in your upper hamstrings? Before you begin ramping up the miles for your fall distance event, take the time to take care of these early symptoms before they turn into pain or strain. These symptoms are often a
By Elizabeth Towe Objective: Lateral “skater” hops are meant to improve your trail-running stability. The focus is pelvis, hip and knee alignment over the foot as you strengthen the lateral muscles of the hip and leg. This is also a great exercise to improve reactive, dynamic and functional neuromuscular
By Elizabeth Towe The horizontal body row is a very accessible total-body exercise that emphasizes back and core for strength and improved function in the pulling motion. This is an overall great exercise for strength – also helps train the co-contraction of core, hip and posterior shoulder girdle to
By Elizabeth Towe As the weather gets warmer, we are drawn to spend more time outside on our bikes or chalking up miles running on the road or trails. How can we make that time more effective? We can look at cadence (rate of leg turnover) and the role
By Elizabeth Towe So, you’ve signed up to do a relay run with a team? Sounds like a fun day of running with friends, as long as you remind each other to do a dynamic warm-up and cool-down stretch before and after each leg of the relay! It will
By Elizabeth Towe If you’ve caught the fever and have signed up for a trail race on single-track trail or one of the many mud and obstacle-course races, then core stability will be the key to a successful race. Plank, as a basic exercise, is excellent for [static] full-body
By Elizabeth Towe We ask a lot of our feet on a daily basis, and we need to give them a fighting chance to keep up with our demands. The foot can be trained and developed like any body part. Proper footwear is important, but if you strengthen your feet
By Elizabeth Towe Whether you are enjoying the downtime of winter in the yearly training cycle, or jumping into the New Year, new you, you should always make time to integrate core stabilization into your program. The BOSU Jump Squat can give you a fun way to try an
