Training Videos
Prevent injuries during your training. Follow our strength training program below.
Body
Playlist: Strength Training Workout 1
Warm up
- Calf foam roll
- IT band foam roll
- Quad foam roll
- Calf stretches
- Hip flexor stretches
- Hamstring / Adductor stretch
Circuit 1: Complete the following circuit 2 times.
- Lateral lunge with balance (10 each side)
- Single leg chair squat (10 each side)
- Front plank (30 seconds)
- Side plank (30 seconds each side)
Circuit 2: Complete the following circuit 3 times.
- Calf raises (15 each side)
- Reverse lunge with balance (15 each side)
- Toe touches (10 each side)
- Bridge (10 each side)
- Ice skaters (10 each side)
- Lunge Jumps (10 each side)
Body
Playlist: Strength Training Workout 2
Warm up
- Calf foam roll
- IT band foam roll
- Quad foam roll
- Calf stretches
- Hip flexor stretches
- Hamstring / Adductor stretch
Circuit 3:
Complete the following circuit 2 times.
- Pigeon hip extension (10 each side)
- Donkey Kicks (10 each side)
- Fire hydrants (10 each side)
- Bridge (10 each side)
Circuit 4:
Complete the following circuit 3 times.
- Front plank (30 seconds)
- Hip adduction
- Bridge (10 each side)
- Bulgarian lunge with twist (10 each side)
- Toe touches (10 each side)
- Box Jumps (10 reps)
Reminder: Weekly Report
If you're participating in the research study, please remember to submit your information weekly. An email reminder will be sent to your inbox.