Lockdown Workout 5

Week 5’s workout

Exercises

1. Banded lateral steps

2. Banded leg abduction

3. Split squat

4. Monster walks

5. Arabesque

6. Banded Ankle Rotation (internal)

7. Banded Ankle Rotation (external)

REPS AND SETS

Rep range of 10-15

3-4 sets per exercise, with 1-minute rest between sets

---

Workout description

This weeks session focuses primarily on resistance bands. These are a great alternative to machine or free weights and can provide another element to your resistance training. They help you focus on the control of movements and put more stress on your stabilising muscles; which will impact your balance, mobility and improve your gait function. Resistance bands can easily be used to train the whole body, whilst this workout focuses only on the lower body. 

Progression

This weeks session focuses primarily on resistance bands. These are a great alternative to machine or free weights and can provide another element to your resistance training. They help you focus on the control of movements and put more stress on your stabilising muscles; which will impact your balance, mobility and improve your gait function. Resistance bands can easily be used to train the whole body, whilst this workout focuses only on the lower body. 

The exercises in this workout focus on engaging the glutes, hips, thighs and the ankle complex. Many athletes neglect their hips during resistance training which can have huge consequences on injury occurrence. Research has shown strong relationships between lower body overuse injuries and weakness in the hip region. 

The hip stabilises the leg during the stance phase of running gait. If the hips aren't strong enough to deal with the work then other muscles will take on extra stress to deal with it, leading to excessive movement at the hip and the knee. The ankle exercises strengthen the major calf muscles alongside the smaller muscles that reside underneath and around these. As the majority of cycling and running injuries occur in the lower leg and ankle, strengthening the muscles and tendons here is going to protect your body further from the repetitive loads. 

Give it a go and tell us how you get on.