Training at home
Here can find a series of videos to help you train to improve fitness and prevent injury whilst the current measures are in place to try to stop the spread of Coronavirus.
If you start on the first video each video will continue to the next video automatically. You can maximise the screen and use your mobile to play the video. If you have missed a part of the video just click on icon "10" with an arrow around it.
Please feel free to share. Special thanks to our Head Coach Ralph Hydes.
Training Indoors - Routine 1
Toilet roll routine! Keeping it lighthearted and using household objects. (The toilet roll can be replaced with any object you can pick up in one hand).
These exercises can be performed each day as they are great core conditioning and balance work. Work through each exercise in order and always finish with your ab exercises. Perform as many reps as you can. I suggest you aim for 1 minute each exercise and where applicable each side. If you can complete 1 minute for the exercise and want to make it a harder exercise routine then perform 2 to 3 more sets of all exercises.
Training Indoors - Routine 2
On the theme of training at home, many people may not have any gym equipment. So using one or two inner tubes we can do a number of resistance exercises to incorporate into our daily routines to help with conditioning and rehab. The exercises I demonstrate will work the legs, arms, posture and abs. Aim to do 20 repetitions of each exercise but as always use caution and if something hurts which is not the normal exercise muscle feeling then stop immediately. If you feel that one set of 20 repetitions of each exercise isn’t enough you can build up to three sets of each exercise.
How to save your posture
Postural exercises - With a lot of time spent at home we are more likely to be sat down for longer periods of time as we are not moving about travelling anywhere and generally people have soft chairs that don’t provide proper support for posture. With this in mind it is really important to work on muscles to help with maintain and even improve posture and this will benefit both Running and cycling performances. By performing these exercises daily you will notice that any lower back pain you have will ease.
Hip flexor and quad stretch
The first area to work on is the hip flexor and quads. If your hip flexors or quads are tight then this can lead to an anterior tilting of the pelvis (where the pelvis is tilted forwards). This will lead to your hamstrings being tight. People may think they have tight hamstrings when in actual fact they have tight hip flexors which is tilting the pelvis forwards which means the hamstrings are already stretched. This increases the load on the lower back and can lead to a tight lower back and possibly back pain. By stretching forwards in the lunge position with one knee on the floor (if it is uncomfortable for your knee to be on the floor place a cushion under your knee), and gentle pushing forwards and backwards you are mobilising the hip flexors and quad muscles.
Upper back mobility stretch
Lie face down on the floor with both arms outstretched above your head shoulder width apart. With one arm lift up and rotate across the body so that you are twisting keeping your hips on the floor. This really helps mobilise the upper back of the thoracic region.
Inner tube pull for upper back muscles
Use an inner tube or resistance band. If using an inner tube cut it in the middle. Standing upright, wrap the band around your hands to form a resistance and place both hands above your head and pull your arms away from each other and at the same time turn your hands so that your thumb rotates from pointing inwards to pointing outwards. Try not to hunch the shoulders whilst performing this exercise. This helps strengthen the upper back muscles and pulls your shoulders back.
Door frame pectoral minor stretch
Using a door frame put your elbow against the door frame and externally rotate your arm so that your hand is pointing backwards whilst your elbow is against the door frame then go into a lunge position with the opposite leg to the arm against the door frame and twist away from the door frame. This will really stretch the pectoral minor muscle in your chest by your armpit and prevents the shoulders from rounding forwards.
On all fours stretch one arm forwards and lift the opposite leg upwards as high as you can. You will feel a stretch from your glute muscles through your back to your shoulder. This is a great postural stretch.
Dog tail stretch
On all fours walk your hands around to one side so that you feel a stretch all down your side. Walk the hands back around to the other side. Take care not to sit back as you stretch around. Your bottom should be above your knees at all times.
Knee hug and lower back twist
Lie on the floor and bring one knee up to your chest and pull it for 15 seconds. Then pull the leg over your body and pull the knee to the floor with the hand nearest. The opposite arm should be flat on the floor. Hold for 20 seconds and repeat with the other side. You may feel this in your glutes or your lower back or both.
Find something that is just a bit higher than hip height and facing it hold on with both hands and kick one leg backwards. You should feel it in your bottom and maybe your lower back. This exercise is mobilising your hips and glutes. Repeat with the other leg for a minute each side.
Stand side on to a way and place your arm against the wall. With the leg nearest the wall bend the knee and lift to 90 degrees. Drop your hip down and then push it upwards in effect lifting the leg with the bent knee. Perform 20 reps and swap sides. You will really feel a burn in the glutes doing this exercise if done correctly as the glute medium muscle is a underused muscle. This muscle plays a big part in preventing injury such as ITB strain but is also important to prevent lower back pain as if it is working properly it takes the strain off the lower back.
Side leg lifts backwards
Lie on the floor on your side and palpate (feel), for a bony prominance in your mid back at the hips. Lift your leg up and hold it backwards. If you are palpating you will feel the muscle of the glute moving. Lift your leg up and down for 20 reps and then roll over and perform on the other side. If you are doing this exercise correctly you will really feel your glute working. Once again this is a really good exercise to help with taking strain off the lower back but it also helps propel your forwards for both running and cycling.
Lying on your side one leg on top of the other. Keep the feet placed on top of each other and lift the knee upwards until the knee is pointing upwards then lower and repeat for 20 reps and then change sides. Once again this works your glute medius muscles.
Perform all exercises each morning and add to your routine.
Stay fit and Healthy