Name: Playbook - Lee Bradbury - W1/D2 Full Body B
Uploaded: 2022-07-12T14:44:45.654Z
Duration: 60 min
Description: W1/D2 Full Body B

Introducing week 1 of Resilient Runners Level 1. This session will be repeated over the next 4 weeks as we increase sets and reps week to week.

In this session we focus on posture, glute strength, ankle strength and core.

- Lay on the floor with your legs bent and feet around hip width
- Push through your heels bringing your hips up
- don’t lift the hips too high that the low back arches
- control descent back to the start

Glute bridge

- feet hip width apart
- hold a band with arms straight out to the front
- pull the band apart at chest level and control back to the start
- keep arms completely straight throughout 
- don’t arch low back or allow head to move forward
- the narrower the grip on the band, the harder the exercise

Band Pull-aparts

- band around the ankles
- set stance so band is under tension
- take a big step out to the side and control the other foot back to starting stance
- keep legs straight throughout 
- complete all reps on one side before doing the other

Band Walks

- band around feet, legs straight and resting on the floor
- twist feet outwards then inwards 
- think about pushing little toes towards the outside of your ankles for inversion and big toes towards the inside of your ankles for eversion

Banded Inversion/Eversion

- lie on your back with arms pointing to the ceiling and legs bent at 90 degrees 
- lower arms/legs/arms & legs towards the ground under control
- keep low back flat into the floor (tick pelvis) throughout movement
- video shows easiest (arms only) to hardest (opposite leg and arm) progressions

Dead Bugs

- grab a pair of weights
- walk normally keeping weights fixed by the sides
- keep good posture and don’t slouch forward 
- go heavy!

W1/D2 Full Body B

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