Lay on your stomach and complete flexion of your hamstring.Wrap the foundation with a band and place your ankle through the other end of the loop.Find a strong secure foundation to secure the band and find a comfortable non-slip surface to lay on.Here are a few tips to do these successfully at home: This is why performing these exercises to RPE is adequate and optimal as otherwise, it may take away from your focus on your primary discipline sport. The focus of the transition phase is to find easily accessible exercises that simply prevent your strength and power improvements gained in the gym from diminishing. It may be difficult to know if performing at-home exercises are making you stronger. This is another great at-home alternative to the common hamstring curl performed at the gym. 1-3 sets, 6 reps, 1-2x week moderate-high intensity)
#ENDURANCE REHAB FULL#
Make sure the band is relatively challenging and short so you exert force all the way from the bottom of the movement but strengths an adequate amount to complete the full range of the exercise.Use 1 large loop band to place around your feet and neck and two loose bands around each of your feet held in each hand.A few caveats to performing this exercise at home are because it’s an adaptation of a gym exercise it can feel unnatural so making sure your form is anatomically comfortable allows you to perform the exercise to your maximum exertion. It’s a great replacement because it works the same primary muscles and even when done at home creates an opportunity to maintain the strength and power you’ve gained from the previously mentioned exercises. This is a great alternative to some of the most common two-legged exercises typically performed at the gym such as the Barbell Squat and Deadlift. The following exercises are both great at-home alternatives to some typical exercises done at the gym and less intense rehab exercises to prevent injury on low volume days. At that, May has arrived and these two times couldn’t have coincided more appropriately for most endurance athletes. Due to COVID-19, most athletes are also forced to become more creative with their choice of strength exercises due to gyms being closed. It’s the time of year when endurance athletes in the northern hemisphere are beginning to ramp up their primary discipline sport whether that’s cycling, running, swimming, or multisport. For more information on Carson’s coaching services, or to schedule a coaching consultation with him click HERE. Coach Carson is a dedicated athlete and coach who specializes in ultra-distance cycling and plant-based nutrition.
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