These exercises and programs have been designed to guide and inspire your home training. They will help the beginner to get started using bodyweight exercises and the more advanced user to take their training to the next level. The rest and recovery routines will help to give you a more functional body, improve strength, mobility and flexibility and therefore help you look and feel good.
RUN. RESTORE. REPEAT.
To add strength and rest & recovery training can really help you to take your running (or really any kind of training) to the next level. It will reduce the risk of injuries and will help you to get a greater control over your body which will result in better running technique. Try this program in the comfort of your own home - it doesn't take long to complete.
1. FOAM ROLL EXERCISE - THIGHS
Place the foamroller under one leg. For less pressure place one leg in the floor and bend the knee for support. For more pressure place the other leg on top of the bottom leg to get a more intense feeling.
Slowly roll forwards and back on the foamroller, from under your hip and down to above your knee. Breath deep and slowly and if you find a pressure point that’s hurting you a bit more, roll just around it for a while and then slowly massage the foamroller in to that area for a greater release.
2. FOAM ROLL EXERCISE - UPPER BACK
Place the foamroller under your shoulder blades. Place your hands under your head for support and lift up your body. Slowly roll from over your shoulder blades and up toward your neck a few times and releasing tension.
After a few times stay up and look forwards as you stretch your arms. Than go backwards extending over the foamroller as far as you can reaching your arms backwards as well, to get deeper into the stretch. Try to stay there and breath for a few breaths before repeating.
3. FOAM ROLL EXERCISE - GLUTES
Place yourself on the Foamroller with only seated on one glute. Cross the other leg over the knee. Now slowly roll over the foamroller forwards and back to release tension in your glute. Make sure you put all the weight on to your glute and not in the hands supporting you in the floor.
Start to circle around the glute in small circles and go both ways. Listen to your body where your tension is. When you find it, circle around it spot more intense to loosen it up and remember to breath deep at the same time to get more connected in your body.
4. YOGA BLOCK EXERCISE - HIP & BACK THIGH
The yoga block will support you. Place the yoga block in front of you. Place yourself on one knee and place the other foot forwards. Lean forwards into a hip flexor stretch. Grab the yoga block with one hand and let the other arms swing backwards to grab your other foot. If you can’t grab your foot, just let your foot be up in the air and extend the arm. Hold the stretch at least for 30 seconds or more.
From here let go off the foot and push yourself up to standing. Place the back leg at little closer and try to straighten both legs. Still support yourself with one hand on the yoga block and place the other hand on your hip. Lean your body forwards to 90 degrees if you can. But most importantly keep your back straight and your hips square. Hold the stretch at least for 30 seconds or more.
5. YOGA BLOCK EXERCISE - THIGH & SHOULDER STRETCH
Place the yoga block on the mat in front of you. Stand wider than your hips with parallel feet. Place your hands on your hips and fold your body forwards until your head can rest on the yoga block. Than place your hands on your ankles and breath into your back for a few breaths. From here release your hands and stretch your arms backwards and connect the fingers. Let your arms go up as high as you can towards the sky and even down towards your head if you can to get a deep should stretch.
6. YOGA BLOCK EXERCISE - LOWER BACK & HIP STRETCH
Lie on your mat and place the yoga block under your glutes. Connect your core and lift one leg up and try to straighten the leg. Flex the foot to deepen the stretch. Stay there for a few breaths before you come down with the leg and change to the other.
As an alternative you can also try to straighten both legs up in the air and find your balance.
7. PRESSURE BALL EXERCISES - FOOT
Seated for less pressure and standing up for more pressure. Place the ball under your foot. As you roll the ball under your foot try to press into the ball to release tension. Breath deep and slowly and when you find a pressure point keep the ball there and circle just round the area to go deeper.
You can also place the ball just under your heal and just slowly put more and weight on it and breath in to it.
8. PRESSURE BALL EXERCISES - OUTSIDE THIGH
Place yourself on your side and place the ball just under your thigh. Bend the other leg in from of you and support yourself on your arm. Now slowly roll from above your knee and up on the outside of your thigh. Go slowly and locate your pressure points and gently press the ball in and around these areas. Breath deep and slowly to connect deeper.
9. PRESSURE BALL EXERCISES - CALVES
Place yourself on the mat and place the ball under your calf. Bend the other leg for support. Roll slowly forwards and back. You can decide how intense you want to make it as you can decide how much weight you put on the calf. Remember to both roll forwards and back and in circles and also cover the outside and the inside of the calf.
HEY THERE FRIDA!
My name is Frida Hallqvist, training expert and founder of BODY by FRIDA: a healthy universe with online training, bootcamps, tasty nutritious recipes, and training lifestyle advice. I want to inspire you to live a healthier, stronger lifestyle and provide you with the newest workout trends.
Based on my professional background and experience I have created workout programs using the bamboo training tools that you can easily do a full body strength workout or rest and recovery session at home.