1. Glad to hear you’re getting back into the groove again and ready to rock some real training. I’ve always loved to read your thoughts on all things training, nutrition and racing. One thing I’ve been curious about in reading your recent posts regarding your hip/glute/hamstring issues – the hip/glute being an area that has recently caused me some problems – is if there’s a specific order that you follow when doing the PT/rolling/AIS/stretching?

    March 4, 2013
  2. Hey Scott –

    Typically, I will do these exercises first:

    Muscle Activation Exercises

    Prone Leg Raises – Glute Activation – Fire the Glute Muscle first.

    Clamshells w/o resistance – Glute Activation first and foremost.

    Leg Raises. On my side against the wall. Glute Activation. Keep all parts of body against the wall.

    Box Step-Ups – mid-shin height box. Running stride follow-through. Balance and stability. Glute Activation.

    Bridges – Both legs at the same time. Gentle raises without arching back. Push knees away from body

    Speed-Skaters – Stabilize on 1 leg. Flexed ankles and knees. Make sure to fire glute muscle. Put other foot on sliding surface and push out and back at 45 degree angle. Keep toes in line. Keep hips square. Tiny amount of weight on sliding foot. 95% weight on the stabilizing leg.

    Then I will go into a rolling routine. Then into stretching.

    Hope that helps. Thanks!

    March 5, 2013

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