SPORTS ENHANCING COURSES
10 Day Runners Dynamic Stretching and Strengthening Programme
10 sessions
5 Day Cyclists Stretching Programme
5 sessions
SPORTS ENHANCING SESSIONS
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10 Day Runners Dynamic Stretching and Strengthening Programme
10 sessions
5 Day Cyclists Stretching Programme
5 sessions
A slow leg burn that energises and revitalises you!
Level: Beginner/Intermediate
Equipment: Optional pilates ball and magic circle
Pace: Dog
Post cycling stretching to keep the upper back and hips supple and happy.
Level: Beginner/Intermediate
Equipment: Stretchy band or strap
Pace: Fast tortoise
Create stability and support for the hips and lower back.
Level: Confident beginner to intermediate
Equipment: A Magic Circle
Pace: Fast Dog
Pilates exercises to strengthen and stabilise the areas surrounding the hip joints using the magic circle. Each exercise strengthens a different area to develop a strong working relationship between the lowers limbs and abdominals.
10 Minutes post running stretching for the main muscle groups activated whilst running.
I have been running long distance for around 16 years. An injury to my knee began my yoga journey, these are the stretches I’ve been doing since that happened 13 years ago and no injuries since (so far!) I hope this video helps you too.
Equipment: 1 x Cushion, 1 x Strap and 2 x Yoga bricks
Level: Confident beginner to advanced
Pace: Tortoise/Dog
A dynamic yoga class to release every day stiffness and tension throughout the lower back from sitting in cars and a at desks.
Level: Confident beginner and Intermediate
Equipment: 1 x Cushion and 2 x Yoga bricks
Pace: Dog/Hare
A short workout to strengthen the connection between the muscles in the back, hips and legs; also known as the posterior chain.
The intention behind strengthening the posterior chain is to produce more strength and speed and thus improve physical performance.
According to some osteopaths, the Posterior Chain is also important in the stability of your knee, hips and spine. Therefore, if these muscles are strong, it may result in a decreased risk of both sporting and general injury.
Level: Confident beginner to intermediate
Equipment: Resistance band, long rather than circular (optional)
Pace: Dog
A traditional practice including sun salutations, standing and seated stretches
A full body stretch in the traditional yoga format.
Level: Intermediate
Equipment: 2 x Yoga Bricks
Pace: Hare
Prepare your mind and body for the day with flowing sun salutations
Level: Beginner/Intermediate
Equipment: None
Pace: Dog
A speedy workout for the core and legs!
For more challenge, this workout can be done with ankle weights. I recommend 1lb.
Level: Intermediate
Equipment: None
Pace: Hare
A workout class to both sculpt and stretch the inner thighs combining yoga and pilates.
Equipment: Ankle weights (1lb each)
Level: Intermediate
Pace: Dog/Slow hare
Short and effective! 10 minutes of exercises to build a strong and toned core.
Level: Intermediate
Equipment needed: None
Pace: Fast Dog
Benefits of strong core muscles:
- Improves your balance and steadiness
- Improves posture (which can help with confidence and self esteem)
- Supports your back
- Increases Sports Performance
When stretching we prioritise stretching the large muscle groups but you will see even more benefit when you venture into the smaller muscles.
Level: All levels
Equipment: Wall, Chair and 2 x Yoga bricks
Pace: Fast tortoise
In this video we stretch some larger and accessory muscles used when running, cycling and walking as well as other sports.
The calves, shins and small muscles of the feet are some of the main muscles used when running. Depending on your running style these muscles may be used more or less, but regardless, these are important to stretch and release to avoid injury and increase range of motion. Many runners find that stretching on a regular basis also leads to increased performance.