Running Anatomy





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25 higher Torso Dumbbell Press . . . . . . . . . . . . . . . Incline Barbell Press . . . . . . . . . . . . Dumbbell Fly . . . . . . . . . . . . . . . . Push-Up . . . . . . . . . . . . . . . . . . . forty forty two forty four forty six top again Pull-Up . . . . . . . . . . . . . . . . . . . laptop Lat Pull-Down . . . . . . . . . . One-Arm Dumbbell Row . . . . . . . . . Bent-Over Row With Barbell . . . . . . . forty eight 50 fifty two fifty four palms and Shoulders Alternating status Biceps Curl With Dumbbell . . . . . . . . . . . . . sixty two Alternating status Hammer Curl . . . sixty four Dumbbell mendacity Triceps Extension . . . . sixty six Single-Arm Dumbbell Kickback With Bench . . . . . . . . . . . . . . . sixty eight laptop opposite Push-Down . . . . . . 70 Wrist Curl and opposite Wrist Curl . . . . seventy two center again and Glutes again Extension Press-Up . . . . . . . . . eighty Lumbar Hyperextension/Alternating Arm and Leg increase . . . . . . . . . . . eighty two Hip Abductor computing device . . . . . . . . . . . eighty four Abdominals and Pelvis ground Sit-Up . . . . . . . . . . . . . . . . . putting Leg bring up . . . . . . . . . . . . . Dumbbell part Bend . . . . . . . . . . . . Single-Leg V-Up . . . . . . . . . . . . . . 86 88 ninety ninety two 185 186 workout finder top Legs Adductor concentration Hip Adductor laptop . . . . . . . . . . a hundred Quadriceps concentration computer Leg Extension . . . . . . . . . 102 Dumbbell Lunge . . . . . . . . . . . . . laptop Incline Leg Press . . . . . . . Bent-Leg reliable Morning . . . . . . . . Dumbbell Romanian Deadlift . . . . . Squat . . . . . . . . . . . . . . . . . . . . 106 108 one hundred ten 112 114 Hamstring concentration computer mendacity Hamstring Curl . . . . . 104 decrease Legs and ft toes Calf and Achilles Single-Leg Heel elevate With Dumbbells . . . . . . . . . . . . 122 computer status Heel increase . . . . . 124 Plantarflexion With Tubing . . . . . . . 126 Dorsiflexion With Ankle Weights . . . . 128 Foot Eversion With Elastic Band . . . . a hundred thirty Foot Inversion on Bosu Ball . . . . . . . 132 damage Prevention ITB Stretch . . . . . . . . . . . . . . . . Proprioceptive status stability . . . status Calf Stretch . . . . . . . . . . status Heel bring up With Eccentric part . . . . . . . . . . . . . . Hamstring Stretch . . . . . . . . . . . . a hundred and forty 142 143 a hundred and forty four 146 Seated Knee Press . . . . . . . . . . . . Knee-to-Chest Stretch . . . . . . . . . . Wall Press . . . . . . . . . . . . . . . . . Ankle Plantarflexion . . . . . . . . . . . Partial Sit-Up . . . . . . . . . . . . . . . Seated Straight-Leg Extension . . . . . 147 148 149 one hundred fifty 152 154 Full-Body Conditioning Frogger . . . . . . . . . . . . . . . . . . . 176 A-Step intensity leap . . . . . . . . . . . 178 field Step-Up . . . . . . . . . . . . . . . one hundred eighty Cone bounce . . . . . . . . . . . . . . . . 182 About the Authors Joe Puleo is at present the top men’s and women’s cross-country and song and box trainer at Rutgers University-Camden. he's additionally the pinnacle working trainer for Cadence biking and MultiSport heart, a most suitable education middle in Philadelphia featured via the recent York occasions, open air, Men’s magazine, Men’s future health, form, GQ, and Triathlete journal. His duties as lead teacher comprise training the us Marine Corps international operating software. His past twenty years of expertise comprise training a number of highschool kingdom champions in music and box, NCAA department III All-Americans within the a hundred meter, the 800 meter, and cross-country, female and male winners on the prestigious Penn Relays and NYRRC Marathon Tune-Up, and an Olympic Trials qualifier within the marathon. Puleo has additionally coached 3 international Championship groups for the U.S. military, marathon groups and a cross-country workforce.

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