Here you will learn about the Six Move Circuit exercise programme, improving your lower-body power, preventing injuries, and developing running speed and endurance.
Whether you run a weekly park run or a lot of miles, spending the time to practise complementing strength training can dramatically enhance your performance.
Strengthening not only your legs but also your core and upper body this six move increases your resistance to injury and provides you with the capacity to run longer and stronger while maintaining an effective gait.
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Keep rest to a minimum and do each exercise back-to-back for 10 repetitions. After one round is finished, take a break of 60 to 90 seconds before repeating once again for a total of three rounds.
Here are the six move exercise:
1. Step Up Knee Move
Put your feet together and face a box or bench that is the proper height. Your starting point will be here.
Put your left foot on the top of the bench as you advance towards the fray.
To stand up onto the box, extend your front leg through the hip and knee.
Standing on the box with your left leg, bend your right hip and knee and lift your right knee as high as you can.
After stepping off the box in the other direction, repeat the motions on the other leg.
Advantages of Step-Up Knee Move: Because it is a single-leg exercise, it helps with muscle imbalances and improves hip and leg strength.
2. One-Leg Squat Move
Your foot should be pointed straight forward while you stand on one leg with the other knee slightly bent.
Your arms might be at your sides or extended for balance.
Maintain a straight back and slightly back-rolled shoulders.
Keep your upper body erect, your head forward, and your weight evenly distributed across the ball of your foot.
Lift the non-supporting foot a little bit off the ground.
Squat down while maintaining the supporting leg’s knee near the middle of the foot’s ball.
Squat shallowly at first, then gradually lower yourself to the ground.
Advantages of the One leg squat Move: Strengthens the gluteus medius and Maximus simultaneously, making you a more powerful runner.
3. Bulgarian Split Squat Move
Search for a step, bench, or other devices that you may rest your foot on; it should be approximately knee height.
Set yourself up for a forward lunge with your back foot high on the bench, your torso straight, your core engaged, and your hips aligned with your body. A little over a yard should separate your leading leg from the bench
Keep your knee in line with your foot as you squat down until your front thigh is virtually horizontal. Be careful not to stretch your front knee past your toes.
Driving up through your front heel and keeping your actions accurate, return to the beginning position.
Advantages of Bulgarian Split Squat move: Strengthening your gluteus medius with the Bulgarian split squat is a great idea. That’s significant for runners because the gluteus medius is essential for avoiding the inward collapse of the knee, which protects the health of your ankles, knees, and hips.
4. Side Lunges Move
With your toes pointed forward and your feet shoulder-width apart, stand.
Drop your hips back and down as you take a wide step with your right foot.
Keep your opposing leg straight, both of your feet on the group, and check that your opposite knee is crossing your toes.
Push yourself back up to a standing position by using your leg and groyne muscles. Strike your heel hard.
On the opposite side, repeat.
Advantages of Side Lunges Move: Lunges strengthen the quads, hamstrings, glutes, and core, all of which runners need to manage their hips when running. They aid in locating flaws that may cause injuries when jogging.
5. Lunge And Overhead Reach Move
Start with your knees slightly angled and your feet should be shoulder-width apart.
Take a full deep breath and slowly lift your arms above your head. If you have dumbbells, use them to make the exercise more difficult.
Maintain the weight high and in the middle of your shoulder joints.
Take an easy step forward into a deep lunge position while exhaling.
Take a breath and pause to review your form. Instead of being in front of your forward foot, your forward knee should still be above it.
As you firmly plant your forward heel on the ground, exhale. As you raise yourself to the starting posture, take a breath.
Advantages of Lunge and Overhead Reach Move: Strengthens your gluteus and quadriceps muscles while enhancing your proprioception, stability, and balance.
6. Mountain Climbers Move
Start in the highest press-up posture possible.
Alternately hop forward with each foot while keeping your shoulders locked, bringing your knee to the elbow of the same side while keeping your hands on the ground.
Keep repeating this move for some time.
Advantages of Mountain Climbers Move: They aid in developing lower body power, which is why athletes usually perform them as a warm-up exercise to get the neuromuscular system ready for the upcoming intensity.
