Asger Jørgensen

#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.

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