Name: Playbook - Roydian Chan - Single leg stability for running
Uploaded: 2021-01-18T11:46:38.905Z
Duration: 30 min
Description: Single leg stability for running

It was more challenging then it seemed, loved it!

Rowan

I've had issues with my lateral meniscus and I can tell this workout will help improve my stability and decrease risk of future injury

Courtney

May be add explanation why this move is good

Agnes

ryan

great, can you recommend a brand for ball and roller - substitutes?

Melissa

Your body carries 3 times its body weight with every single running stride.  This is why single leg stability training is essential for injury prevention and fitness performance. This workout is for every casual and competitive runner. One massage ball required.

[60 seconds each] Roll the bottom arch of both feet for 60 seconds each. Spend more time on tight spots. As the ball rolls towards your heels, extend your toes upwards.

Ball release on feet

[60 seconds each] Position the ball on the top outer corner of the glutes and begin rolling around scanning for tight areas. When you find a tight spot, sit deeply into it, and perform 3 clam shells. Spend 60 seconds on both sides.

Ball release on glutes

[15 reps each] Begin in single leg stance, kick your elevated leg back and bend your spine forward, forming a straight line from the elevated heel all the way to the top of your head. Drive your hips forward and return to single leg stance.

Single leg hip drive

[10 reps each] Balance in single leg stance. Balance with the heel slightly lifted off. Place the heel back on the floor, and step backwards into a split squat position. Do 10 reps each.

Split squat to single leg

[10 reps each] Begin in tall single leg stance, lower your body into a loaded position, hop on your other foot and then hop back into single leg balance. Reset to starting position.

Single leg lateral bounce

[10 reps each] Begin in tall single leg stance, lower into loaded position. Hop two times on the same leg but and land with stability on the second hop. Reset to starting position.

Single leg double hop

Single leg stability for running

It was incredible. I stopped a little early because my joints were getting used to some of the newer workouts but I feel excellent post workout.

Luis Arturo

Mehdi

At home body weight workout

I’m just getting back into exercising after a while and it was harder than I expected! I’m excited to start healing my knees after too much strain being a softball catcher for 8 years!

Mattison

love it man, but it's been a while, need something new. 

🙏

Lower body joint alignment

The timing doesn’t match up. It’s 120 minutes per exercise. I’m guessing it supposed to be seconds based on the description. The exercises are great!

Karina

Jamie

Anytime mobility for chair sitters

Ensar

Great active recovery work. Glad you’re on this platform my dude!

Bradley

Nice workout, really enjoyed how you broke down all the exercises and then brought it together in the end! Do you post workouts here often?

Single leg stability for running

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