Enhancing Running Performance: 16 Physical Conditioning Exercises, Complete With Illustrations

Enhancing Running Performance: 16 Physical Conditioning Exercises, Complete With Illustrations

In a recent fitness trend, a 16-exercise workout routine has gained popularity. Here's a breakdown of the exercises included in this regimen, without specifying the specific athletes who have incorporated them into their training.

1. 90/90 Dead bug: Kicking off the routine is the 90/90 exercise, a foundational movement that targets the core and improves flexibility.
2. Single-leg deadlift: The third exercise in the sequence is the single-leg deadlift, a unilateral exercise that strengthens the lower back, glutes, and hamstrings.
3. Foam roller bridge: The fourth exercise, the foam roller bridge, is a core exercise that helps to strengthen the abdominal muscles and improve posture.
4. Push-up: The fifth exercise is the classic push-up, a compound exercise that primarily targets the chest, shoulders, and triceps.
5. Split squat hold: The sixth exercise, the split squat hold, is a lower body exercise that targets the quadriceps and glutes, while also improving balance and stability.
6. Wall plank: The seventh exercise is the wall plank, a modified plank position that targets the core and upper body, while reducing the strain on the lower back.
7. Hollow hold: The eighth exercise is the hollow hold, an abdominal exercise that strengthens the core and improves stability.
8. Slow march: The ninth exercise, the slow march, is a bodyweight exercise that targets the core and improves balance.
9. A skips: The current exercise, as we move forward in the sequence, is named 'A skips'. This exercise is a type of single-leg hip extension.
10. Single-leg hamstring bridge: The eleventh exercise is the single-leg hamstring bridge, an exercise that strengthens the hamstrings and glutes.
11. Butterfly drill: The twelfth exercise, also known as the butterfly drill, is a core exercise that targets the obliques and improves rotation.
12. Calf raise: The thirteenth exercise is a calf raise, an exercise that primarily targets the calf muscles.
13. Side plank: The fourteenth exercise is the side plank, an exercise that targets the obliques and improves balance.
14. Single-leg hamstring bridge: The fifteenth exercise is another single-leg hamstring bridge, a variation of the exercise that targets the hamstrings and glutes.
15. Renegade row: The final exercise in the sequence is the renegade row, a full-body exercise that targets the core, shoulders, and back.

This 16-exercise routine offers a comprehensive workout, targeting various muscle groups and improving overall fitness. Whether you're a seasoned athlete or just starting out, this routine can be tailored to suit your fitness level. Always remember to warm up before starting and cool down afterwards to prevent injury. Happy exercising!

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