Running Durability Exercise Glossary

 

Abdominal Presses

Lie on back with knees bent and feet on the floor.  Contract abdominal muscles lightly pushing lower back into the floor and relax; repeat press and relax.

 

Active Frog

Lie on back placing soles of feet together.  Relax and let knees fall towards the floor.  Starting in this position bring knees together and apart; repeat.

 

Active Shoulder Bridge

Lie on back with knees bent and feet flat on the floor at hip-width.  Squeeze glutes and lift hips off the floor.  Lower hips and repeat. 

 

Active Tricep Bridge

Sit on butt with knees bent and feet on the floor, hands under shoulders, fingers facing toward your feet.  Squeeze glutes and press hips and back off floor into a table top position; repeat up and down.

Active Twist 

Laying on back with feet flat on the floor and just wider than hips; drop both knees to right side then to left side.  Repeat at a slow steady pace.

 

Air Bench

Stand with back against a wall, knees and ankles at hip width.  Lower yourself into a sitting position against the wall so that thighs are slightly above parallel with the floor.  Keeping weight in heels, lightly press lower back into the wall.  Knees should not go in front of ankles.

 

Air Bench Clapper Press

Stand with back against a wall, knees and ankles at hip width.  Lower yourself into a sitting position against the wall so that thighs are slightly above parallel with the floor.  Keeping weight in heels lightly press lower back into the wall.  Knees should not go in front of ankles. Place both arms flat on wall straight out from sides at shoulder level.  Keeping arms straight, bring arms together and squeeze palms together in front of chest and hold.

 

Air Bench Elbow Curls

Stand with back against a wall, knees and ankles at hip width.  Lower yourself into a sitting position against the wall so that are slightly above parallel with the floor.  Keeping weight in heels lightly press lower back into the wall.  Knees should not go in front of ankles.  Place knuckles on temples with thumbs pointing towards shoulders and bring elbows together and apart, rolling knuckles on temples; repeat back and forth.

 

Cats and Dogs 

On hands and knees with hands under shoulders and knees under hips, arch back up and pull chin to chest, then lower back toward floor and raise head up; repeat back and forth.

 

Clappers

Lie on back with knees bent and feet flat on the floor, arms straight out from shoulders with palms facing up.  Gently press back of hands into floor and bring arms together gently pressing palms together above chest then lower back down and repeat.

 

Downward Dog Squats 

On hands and knees.  Curls toes under feet and straighten legs by lifting knees off the floor.  In this position lower knees to the floor and back up; repeat up and down.

 

Elbow Curls  

Lay on back with knees bent and feet flat on the floor, place knuckles on temples of your forehead, thumbs pointing towards shoulders and shoulder blades pinched together.  Bring elbows together and apart.

 

Femur Rotations

Lie on back with right knee bent, right foot is flat on the floor and left leg straight along the floor.  Keeping left leg straight, thigh tight and toe pulled back, lift left leg up so that it is even with the right knee and hold.  In this position rotate left leg in and out from the hip joint.  Switch positions of legs and repeat.

 

Frog Crunches 

Lie on back, place soles of feet together, relax and spread knees apart letting them fall towards the floor.  In this position place hands behind head keeping elbows back; squeeze and hold glutes while contracting abdominal muscles and lifting shoulders off the floor and back down; repeat up and down.

 

Frog Glute Squeeze

Lie on back, place soles of feet together, relax and spread knees apart letting them fall towards the floor; squeeze glutes and hold.

 

Frog Glute Squeezes

Lie on back, place soles of feet together, relax and spread knees apart letting them fall towards the floor; squeeze glutes and relax; repeat squeeze and relax.

 

Full Squats 

Stand with feet directly under hips and toes pointing forward.  Place hands behind head and pinch shoulder blades together.  Without letting heels come off the floor, squat down as far as is comfortable and back up; repeat.

Hand Leg Opposites 

 On hands and knees, raise and straighten right arm and left leg simultaneously until they are both straight and parallel with the floor and hold.  Switch position of arms and legs and repeat. 

Knee Squeeze Hold

Lie on back, knees bent with feet flat on the floor.  Place knees and ankles together.  Squeeze and hold.

 

Knee To Chest Squeezes

Standing, pull left knee up towards your chest and hold for a count while keeping down leg straight.  Repeat on opposite side.

 

Kneeling Groin 

Kneel on right knee, position left foot so that it is in front of you.  Keeping shoulders over hips, sink into right hip making sure that left knee does not go past ankle.  Squeeze left glute and hold; repeat on other leg.

 

Kneeling Roller Coasters

On hands and knees, push hips to heels and straighten arms and place palms flat on the floor in front of you.  Starting in this position bend elbows rolling over knees, move forward between hands just above floor, drop hips to floor and straighten arms raising chest upward.  Lift hips up, return to the starting position and repeat.)

 

Kneeling Shoulder Blade Contractions

Kneeling with arms relaxed by your side, squeeze shoulder blades together then relax; repeat.)

 

Leg Lifts

Lie on back with left leg straight along the floor and right knee bent so that your right foot is flat on the floor.  Keeping left leg straight and thigh tight, lift leg up as far as is comfortable then lower back down towards the ground; repeat up and down.

 

Leg Presses  

Lie on back with left leg straight along the floor and right knee bent so that your right foot is flat on the floor. Keeping left leg straight and thigh tight press and release into the floor.

 

Overhead Extension

Stand with feet pointing forward underneath hips, interlace fingers and straighten arms overhead so that palms face away from you.

Overhead Extension Lunges 

Stand with arms overhead and fingers interlaced so palms are facing out.  Bring right leg in front of you and left leg behind.  Bend both knees allowing your left leg to drop toward the floor, press feet into floor lifting hips and straightening legs.  Repeat up and down, then switch legs.

 

Palm Presses

Laying on back both knees and hips bent at 90 degree angles.  Extend both arms straight out from shoulders so that palms are flush against the floor.  In this position gently press palms into floor simultaneously; repeat.

 

Pelvic Tilts

Lie on back with knees bent and feet flat on the floor.  Keeping hips in contact with the floor, arch lower back off floor, then press lower back into floor; repeat.

 

Prone Ankle Squeezes

Lay on stomach, rest on elbows bend knees behind you to 90 degrees.  Place a block between ankles; gently squeeze block and relax.

 

Pullovers

Lay on back with knees bent and feet flat on the floor, extend arms above chest and interlace fingers.  Keeping arms straight lower hands toward the floor above your head as far as is comfortable then pull them back toward your waist.

 

Rotational Stork Walk 

Stand with hands behind head.  Pull left knee outside and up to 90 degrees and bring knee back to shoulder width while keeping foot under knee (one fluid motion).  Step forward while lowering left foot toward the floor and repeat with right leg.

 

Ruep Kicks

Lay on right side with hips and knees bent to 90 degrees; support your head with your hand.  In this position bring left knee toward chest and then straighten left leg back so that left hip is fully extended with foot, knee, hip and shoulder all in a straight line.  Switch legs when finished.

 

Side-Lying Quad Stretch  

Lie on right side with both legs straight. Bend the right leg up behind you and take hold of your foot.  Keeping knees even and hips, square, squeeze right glute, and press right hip slightly forward and hold.  Switch legs and repeat.

 Sitting Floor Elbow Curls

Sitting on the floor with your back flat against a wall, legs straight out in front of you and glutes as close to the wall as is comfortable.  Pull toes back, flex thighs and press the backs of knees into the floor.  Place knuckles on temples with thumbs pointing to shoulders, bring elbows together and apart.

 

Sitting Floor Leg Lifts

Sitting on the  floor with your back flat against a wall, legs straight out in front of you and glutes as close to the wall as is comfortable.  Pull toes back, flex thighs and press the backs of knees into the floor.  Starting with the heel, lift right leg off the floor then lower back down.  Repeat then switch legs.

Sitting Floor Wide Femur Rotations

Sitting on the  floor with your back flat against a wall, legs straight out in front of you and glutes as close to the wall as is comfortable.  Pull toes back, flex thighs and press the backs of knees into the floor.  Split right leg out to a 45-degree angle, rotate right leg in and out from hip joint.  Repeat then switch legs.

 

Spread Foot Glides 

Spread legs apart as far as comfortably possible, while keeping toes pointed forward, thighs tight and back flat.  Bend forward at the waist resting hands on the floor alternate bending one leg and straightening the opposite; repeat side to side keeping weight in the middle.

 

Spread Foot Reverse Clappers

Standing with feet as far apart from each other as possible, tighten quads, with arms straight out from shoulders with palms together.  In this position gently squeeze palms and draw arms away from you at shoulder height while rotation your palms back.  Repeat back and forth.

 

Spread Foot Reverse Pullovers 

Standing with feet as far apart from each other as possible, tighten quads and interlace the fingers behind the glutes.  Keeping arms straight, pull hands and arms as high as possible and lower back to starting position.)

Standing Active Clock

Stand with feet at hip width, arms relaxed by sides.  Lift arms to the 12 o’clock position (arms straight overhead pointing behind).  Repeat arm lifts at 10 and 2 (arms halfway between overhead and straight out from sides) and finally at 9 and 3 (arms straight out from sides).

 

Standing Quad Stretch

Stand in front of a chair on left leg, place left hand on chair for support; bend right knee and pull heel toward glutes, reach down with right hand and hold right foot.  Keeping knees even and hips square to chair, squeeze right glute and slightly press hip forward and hold.  Switch legs and repeat.

 

Standing Roller Coasters

On hands and knees. Straighten legs by lifting knees off the floor, pressing heels toward the floor and lifting hips towards the sky.  Bend arms and lower face toward the floor while dropping hips toward the floor and finally pressing arms straight and looking up at the sky.  Return to original position and repeat.

 

Static Back

Lie on back with lower legs resting on a large block; both hips and knees bent at 90 degree angles.  Breathe deeply and relax.

 

Static Back Splits

Lie on back with knees bent and feet on the floor.  Lift the feet so that the hips and knees are at 90 degrees.  From that position separate the knees and ankles evenly as wide as possible and control back to start; repeat back and forth.

 

Static Lunge 

Stand with hands relaxed at your side, right leg out in front of you and left leg behind.  Bend both knees allowing your left leg to drop toward the floor then straighten both legs and rise back up.  Repeat then switch legs.

 

Upper Spinal Floor Twist 

Lay on left side, with hips and knees bent to 90 degrees, with arms extended straight out in front of you.  Place left hand on top of knees to hold them together, twist upper body back, opening right arm toward the ground behind you and hold.

 

Wide Shoulder Bridge

Lie on back with knees bent and feet on the floor.  Move the knees and feet as wide as possible while keeping the feet pointing straight forward.  Squeeze glutes, raising hips and hold .

 

Wishbone Kicks 

Lay on back with knees together and feet apart with hips and knees bent at 90 degrees.  Extend right leg toward the sky and lower back down to 90 degrees. Repeat with left leg and alternate back and forth.

 

Wishbone Kicks From Floor

Lay on back with knees bent and feet on floor wider than knees.  Extend right leg toward the sky and lower back down.  Repeat with left leg and alternate back and forth.

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