Bird Dog
Quadruped contralateral limb extension. Trains the anti-rotation stability your core does on every stride.
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#bodyweight#core#anti rotation#stability
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Corrective and accessory bodyweight work — calves, core, hips, feet. The small movements that prevent the big injuries.
Quadruped contralateral limb extension. Trains the anti-rotation stability your core does on every stride.
Isometric adductor hold from a side plank with the top leg supported. Builds adductor resilience for pelvic stability during single-leg stance.
Isometric hold at the top of a glute bridge. Builds sustained glute activation — the ability to keep your glutes firing stride after stride.
Side-lying glute medius isolation. Targets the muscle that prevents hip drop during single-leg stance — root cause of IT band syndrome and knee valgus.
Lateral hold targeting the obliques and hip stabilizers. The most direct way to train anti-lateral-flexion — the trunk demand of every running stride.
Single-leg stance combined with multi-directional reaches. Trains the proprioception your body uses on every running foot strike.
Isometric hold at the top of a single-leg calf raise. Builds calf endurance and tendon capacity — useful for Achilles tendinopathy and plantar fasciitis.
Calf raise on a slant board with heels below toes. Increased range and Achilles stretch at the bottom — for tendinopathy rehab and limited ankle dorsiflexion.
Strengthens the tibialis anterior — the muscle on the front of your shin. The primary defense against shin splints.
Independent toe control drill. Builds the neural and intrinsic foot strength needed for clean foot mechanics during running.
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