Written By Twice The Health
Twice the Health are made up of Hannah and Emily, two running and adventure enthusiasts. Guided by ‘Coach Brad’, they find their thrills in big miles and great adventures.
Have a look at the mobility and run-preparation exercises for Qualifier 3 below. The team have made a video to correspond with each workout so if you’re unsure of the different exercises, give the videos a watch.
This workout begins with hip and spinal movements to prep the body for some intensity. The focus is on the posterior chain with upper body strength sprinkled in for posture gains, and improved trunk strength, which is key for running strong.
Bear IR x 10/10
Frog pump x 20
Cat/cow x 30sec
KB RDL to row x 12/12
Goblet reverse lunge x 15/15
Hamstring walkouts x 30sec
Lat lunge to knee drive x 6/6
Yoga press up x 8–12
The aim of these mobility sequences is to loosen up the main problem areas specific to running. We’re keeping it pretty generalised so that you can use these sessions at any point during the day. Brad encourages the girls to do them first thing, to wake up their bodies before a morning session but the main thing is to make them a part of your routine so whenever works for your body is just fine. Combining active end range movements and bodyweight patterns makes them accessible for everyone.
Half kneeling ankle pulses x 10/10
Toe taps x 20
Frog IR* x 10/10
Iso hip bridge 45s
Cat/cow x 10
Lateral lunge + overhead reach x 8/8
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