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05.18.16

Do You Pistol Squat |PHYSICAL|

How often do you stretch? Sometimes stretching gets over looked, but it shouldn't. Stretching is super important in preventing injuries. We asked our friend David Cheal, one of Equinox's top tier 3+ trainers, to show you some awesome stretches you can do to get you warmed up and ready to go hard.

The 1/2 kneeling hip flexor stretch:

Before doing a track workout, stretch. Hip-flexors are often tight, stiff and overactive.
Start in the 1/2 kneeling position, with your upper body complexly up right.  Squeeze your glutes as tight as you can, and hold for 30 seconds. Repeat on the other side.

The Active Straight Leg Raise:

This stretch helps with hip mobility and core stability. Lay flat on your back with your arms by your sides, and your feet together. Lift one leg to the highest point possible without bending your knee, then return to starting position. Repeat with other leg. 2x10 on each side.

The Dynamic Lunge:

Stand tall and step forward with your right leg, lowering your hips until both knees are at 90-degree angle. Step through with your Right foot and assume starting position. Repeat on other side.

The Pistol Squat:

Stand tall, extend both arms and Left leg out in front of you. Squat down using your Right leg while keeping your Left leg elevated. After squatting as low as possible, raise back up to original position. Repeat on the other side.

The Step Up:

 

Highly effective at improving stability and strength in the legs. Perfect leg exercise to perform at the park bench. Start with your right foot on the bench, step up using the right foot. Use right leg to balance at the top. Slowly lower yourself to the ground with your with right leg and quickly step through again. Try 3x16 on each leg with no break in between.

After you bang these out, it's time to hit the track!

 

 

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