What Happens in Our Group Training

 
Hip Drive Exercise with Instability for Additional Core Challenge

This is a short video representation of what is essentially a basic exercise for strengthing your hamstrings and glute muscles.  However, positioning of your body on a stability ball increases the challenge through instability.  The increased challenge will be primarily through your core as the instability will be in 3 planes of motion.

 

So take your pelvic thrusts from a flat surface to an unstable surface and start challenging yourself!

 

MUSCLES ACTIVATED = HAMSTRINGS, GLUTES, HIP FLEXORS, CORE MUSCLES INCLUDING ABDOMINALS

Partner Training - Resisted Run

A great exercise to do with a partner.  No equipment is really needed other than something that you can put around your partners waist to provide the resistance required for the exercise.  In this video we are using Silastix tubing which is an expandable tube with handles.  A long piece of rope will suffice but this kind of tubing is easier on the person that is running forward.  

 

As you can see, this is the next level up from just running forward.  You are bearing weight as you do it and the beauty of this exercise is that your partner can provide as much or as little resistance to your forward motion as you are comfortable with.  Additionally, the partner providing the resistance will have to work as well and the amount of work is proportional to the amount of work the partner moving forward is demanding.

 

MUSCLES ACTIVATED = QUADRICEPS, HAMSTRINGS, HIP FLEXORS AND EXTENSORS, GLUTES