Bullet proof your Legs

A lower body program for runners, cyclists and all GAA,soccer and rugby players and any regular gym enthusiast.

Glute activation

These three exercise are an  example of  exercises that will activate and strengthen the glute med. A primary hip abductor. It basically prevents your knees from buckling in.

Keep this strong and it will help prevent and cure I.T. band problems.

I.T. band pain usually manifests as intense pain on the outside of the knee.

As the hip abductors(glute medius) lose their ability to control pelvic stability, the body recruits the I.T. band to help. As the I.T. band gets tighter and tighter it gets to the point where it rubs the outside of the knee with  every repetition on a run or bike. So keep the Glute Med. strong and the body won’t recruit the I.T. band as a hip stabilizer.

1 mini-band lateral walk

With the band just above or below your knee stand with your feet hip width apart and your feet perfectly straight.Now step sideways pushing out against the band while maintaining an upright posture and “straight feet”.

Perform 5-10 reps one way then repeat opposite way.

Rest 20-30 seconds then repeat.

2 Band Squat

With the band positioned  above your knee squat down whilst pushing out against the band until you’ve reached parallel or just below return to standing postion and repeat for a total of ten reps.

3 Bridge with Band

Raise hips and hold for 10 seconds, return to start position and repeat for a total of five reps.

Lower Body Strength

4  Bulgarian Split squat

This will add strength and stability to the front leg, and help stretch the hip flexor muscles of the elevated leg and also work on your core stability while maintaining an upright torso throughout the movement. Perform 10-12 reps each leg.

5  Stability ball hamstring curls

This will strengthen glutes,hamstrings,calves lower back,abdominal and oblique regions but also help stretch out the hip flexor muscles.

Perform 3 sets of 12

Flexibility

6 Hip flexor stretch

Tight hip flexors is one of the main causes of hamstring pulls.

So if your seated at a desk all day  or commuting long distances in your car or running on a regular basis then these babies are sure to be tight.

Hold stretch for 30 seconds then release and repeat for a total of three each side.

7 Groin stretch

Tight groins can lead to medial ligment of the knee and cartilage problems to name just a few so get this stretch in your routine.

Sit back onto your heels and hold for 30 seconds

Perform three sets each side

8 Lower calf stretch

Lower calfs are a hugely tight muscle group in runners especially but also most GAA,soccer and rugby players. This can lead to Achilles tendonitis, lower calf pulls ,ankle ligament damage to name a few.

Hold stretch for 30 seconds then release and repeat for a total of three each side.