
Asger Jørgensen
@AsgerSR
Want a body that can run as well at 60 as it did at 20? Bookmark this mobility routine... 🧵🧵🧵
#1 ATG Split Squat This exercise strengthens and lengthens both your: - Knees (Important as knee injuries from running are common). - Hip flexors (One of the main movers when running) Do 2-3 x 10-20 reps on each leg (Elevate foot to make easier)
#2 Jefferson Curl Strengthens and lengthens both your: - Hamstrings (Resiliency behind knee). - Back (Weirdly common spot for runners to get injured). You Don’t Need Dumbells. Instead load up a bag with heavy books for example. Do 2-3 x 5-15 reps.
#3 Calf Raises Prevents injury in the Achilles tendon. And strengthens and lengthens your calves: - Stand on an edge that allows you to get into a full stretch. - Start with both feet. Then 1. And use weights after that if possible. Do 2-3 x 10-30 reps
#4 Couch Stretch Another one to open up tight hip flexors. But with an even gnarlier stretch. - The more you lean forward the more gentle the stretch. - The more upright you are the more intense the stretch. 2 x 30-45 seconds each leg
#5 Heel Elevated Squat Strengthen knee through a full ROM And you’ll have healthy knees for life. But train at a level where you’re pain free: - Assisted - Bodyweight - Loaded Slowly progress up these levels. Do 2-3 x 10-30 reps.
Thanks for reading this thread! Now I hate useless free pdf programs just as much as you do. But if you're a weightlifter curious about improving your aerobic fitness, so you can go up a flight of stairs without being winded. And without cardio leading to injuries and interference with your muscle growth Then comment "SWIFT" under this post, and I'll DM you a 4 week guide on how to start your running routine.