#3 - Ankles, hamstrings & lively legs
A1: Wall Calf raises
2 x 25r
A2: Wall Tib fib raises
2 x 25r
A2: Supine leg extensions (bent>straight)
2 x 10r (both sides)
A3: Supine straight leg lifts (Straight)
2 x 10r (both sides)
B1: Weighted knees over toes long lunge
2-3 x 60s each side
For hiking and getting the knees ready for lots of stepping up this is amazing.
Chose to do this with single or double dumbbells, kettlebells or a barbell.
B2: Hanging or Handstand Run
3 x 60s hang or 20-40s of handstand wall run
C1: Single Leg Good Mornings (weight optional) + Lift
3 x 10 reps + 15s lift
C2: Hip Flexor & lean back
3 x 30-60s each side
Don’t collapse into the lower back - think about pulling the front of the body tall! There should be no discomfort in the lower back at all.
D1: Front Split slides on the knee
3x 10r
D2: Yoga block Swing set to L-sit
3 x 10r