Check out our range of introductory S&C Exercises to help you become stronger, faster and less injury prone. More exercises to be added shortly!
Goblet Squat
Purpose: Increase strength and endurance and improve running economy and act as an induction to barbell squat variations
Technique: Hold a Kettle Bell in to the chest standing with your feet hip width apart, keep the torso rigid and focus forward. Lower your hips towards the floor whilst bending your knees to a 90 degree angle under full control, once performed return to the starting position.
Target Area: Quads, Glutes, Hamstrings, Core.
Suggested Rep Range: 3 sets of 6
Calf Raises
Purpose: Calf raises strengthen both the gastrocnemius and soles muscles helping to improve running economy and lower the risk of injuries particularly to the calf and achilles muscles/tendons.
Technique:Â Simple calf raises, in which you stand on the edge of a step with your heels hanging off and lift and lower the heels, strengthen the entire calf region and are nice and easy to perform. You can perform both single and double leg calf raises as per the video above.
Target Area: Calves and gastrocnemius
Suggested Rep Range: 3 sets of 16-20 reps
Kettle Bell Split Squat
Purpose: Increase strength and endurance and improve running economy and act as an introduction to the barbell split squat
Technique: Hold a Kettle Bell in to the chest take a large step forward in to the lunge position bending both knees to a 90 degree angle. Maintaining a rigid core and an upright torso, lower your hips towards the floor under control and return to starting position.
Target Area: Glutes, Hamstrings, Quads, Core.
Suggested Rep Range: 3 sets of 6
Kettle Bell Step Up
Purpose: Increase strength and endurance and improve running economy and act as an induction to barbell step ups
Technique: Hold a Kettle Bell in each hand and place one foot on the step keeping the opposing leg straight. Push your weight through the heel of the foot that is placed on the box keeping a rigid torso and focus forward, stabilise yourself by placing the opposing foot on the box before you reverse the movement under full control.
Target Area: Glutes, Hamstrings.
Suggested Rep Range: 3 sets of 6 each side
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