Smart Marathon Training by Jeff Horowitz

Author:Jeff Horowitz
Language: eng
Format: epub
ISBN: 9781937716400
Publisher: VeloPress

Muscle Target: hip flexors

FIRE HYDRANT Start on all fours (4.7a). Swing your left leg out and up, keeping your knee bent (4.7b), like a puppy relieving itself by a fire hydrant (hence, the name of the exercise), and then return to the starting position. Avoid rotating your body; focus on moving only your leg. Start with 10 reps; then do your right leg. Add 2 reps to each side each week until you get to 20 reps.

Muscle Target: gluteus, abductors

PRONE HURDLE Start on all fours. Imagine that you’re drawing big circles with your left knee by swinging it out (4.8a), forward (4.8b), down (4.8c), and back (4.8d). After 10 repetitions, reverse direction and swing your left knee forward, up, back, and down. Repeat with your right leg. This exercise helps increase the range of motion of your hip joint.

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