Скачать или смотреть Walkouts with Knee to Elbow Option - Strength Exercise for Runners

Walkouts to a push up plank position with a knee to elbow advanced option work your hamstrings, shoulder, abdominal, lower back and obliques in addition to promoting hip flexibility for runners. Start with 2-3 sets of 5 building up to 15.

Instructions:
1. Stand up straight with your feet hip-width apart.

2. Bend at the waist and bring your hands to the floor keeping your legs and back straight. If you need to, bend your knees slightly.

3. Walk your hands forward until you are in push up plank position with your hands under your shoulders.

4. Walk your hands back to your feet, keeping back and legs straight and stand up, using your core to push yourself back to start position.

5. Advanced Option: Once in push up plank position, drive one knee up to your opposite elbow and push your leg straight back to original position. Repeat on the other side before walking hands back to your feet. As you drive knee up to the elbow, stabilize your core by contracting your abdominal muscles to prevent rotation in your hips (dropping one side down), which puts stress on your lower back. Keep back straight and butt from sticking up in the air. Rotate your head in the same direction as your knee. Repeat twist on the other side.