Exercises

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Level 1

Mobilise & activate. Mobilise joints, stretch tight tissues and activate muscle.

Level 1 | Wrist Flexor Holds (Unsupported)

Level 1 | Wrist Flexor Holds (Supported)

Level 1 | Piriformis Stretch

Level 1 | Sciatic Gliders (Sitting)

Level 1 | Upper Limb Glider

Level 1 | Upper Limb Tensioner

Level 1 | Wrist Extensor Holds (Supported)

Level 1 | Forearm Flexor Stretch

Level 1 | Forearm Extensor Stretch

Level 1 | Sciatic Tensioners

Level 1 | Thread The Needle

Level 1 | Active Assisted Flexion

Level 1 | Quadriceps Stretch

Level 1 | Glute Stretch

Level 1 | Sciatic Gliders (Lying)

Level 1 | Toe Flexor Stretch

Level 1 | Hamstring Plank

Level 1 | Soleus Stretch

Level 1 | Gastroc Stretch

Level 1 | Hamstring Stretch (Lying)

Level 1 | Isometric Hamstring Bridge

Level 1 | Hamstring Stretch (Standing)

Level 1 | Adductor Squeeze

Level 1 | Groin Stretch (Standing)

Level 1 | Pigeon Stretch

Level 1 | Groin Stretch (Sitting)

Level 1 | Spiky Ball Release Glutes

Level 1 | Hip Openers (Sitting)

Level 1 | Hip Openers (Lying)

Level 1 | Hip Rocks

Level 1 | Hip Twists

Level 1 | Isometric Calf Raise (Step)

Level 1 | Isometric Calf Raise (Floor)

Level 1 | Hip Flexor Stretch

Level 1 | Foam Rolling ITB

Level 1 | Foam Rolling Quads

Level 1 | Foam Rolling Shins

Level 1 | Glute Squeezes

Level 1 | Foam Rolling Calf

Level 1 | Side Neck Stretch

Level 1 | Upper Neck Stretch

Level 1 | Neck Rotations

Level 1 | Wrist Extensor Holds (Unsupported)

Level 1 | Wrist Flexion Stretch

Level 1 | Reverse Prayer

Level 1 | Prayer Slides

Level 1 | Wrist Rocks

Level 1 | Wrist Twists

Level 1 | Wall Slides

Level 1 | Lateral Rotation Stretch

Level 1 | Active Assisted Flexion Stretch

Level 1 | Lean Stretch

Level 1 | Sleeper Stretch

Level 1 | Towel Stretch

Level 1 | Assisted Wall Stretch

Level 1 | Pendular Swings

Level 1 | Thoracic Extensions (Roller)

Level 1 | Thoracic Rotations

Level 1 | Arm Openers

Level 1 | Thoracic Extensions (Sitting)

Level 1 | Chest Opener

Level 1 | Single Arm Shoulder Press

Level 1 | Rock Backs

Level 1 | Lateral Rotation With Band

Level 1 | Knee Rolls

Level 1 | Pelvic Tilts – Sitting

Level 1 | Isometric Lateral Rotation

Level 1 | Isometric Abduction

Level 1 | Shoulder Squeezes

Level 1 | Isometric Bridge

Level 1 | Knee Slides

Level 1 | Pelvic Tilts – Lying

Level 1 | Isometric Standing Clam

Level 1 | Single Leg Stand

Level 1 | Knee to Wall Stretch

Level 1 | Step Stretch

Level 1 | Ankle Turn Ins

Level 1 | Inner Range Quads

Level 1 | Toe Curls

Level 1 | Ankle Pumps

Level 1 | Knees to Chest

Level 1 | Ball Squeeze with Raise

Level 1 | Ankle Alphabet

Level 1 | Spiky Ball Foot Roll

Level 1 | Side Leg Lift

Level 1 | Ankle Turn Outs

Level 1 | Pelvic Tilts – 4 point

Protected: 7 Series | Foam Roller Core Exercises For Runners

7 Series | Plyometric Exercises For Runners

7 Series | Core Strength For Runners

Patellofemoral Pain Exercises | Level 1 | ITB Rolling

Achilles Strengthening Exercises For Runners | Level 1 | Insertional

Achilles Strengthening Exercises For Runners | Level 1 | Mid-Tendon

7 Series | Warm Up For Runners

7 Series | Foam Roller Exercises For Runners

7 Series | Strength Exercises For Runners

Level 2

Strengthen & stabilise. Progress balance and control. Improve functional strength and endurance.

7 Series | Glute Strengthening For Runners

Protected: Hamstring Strengthening Exercises | Level 2 | Single Leg Lean

Protected: Hamstring Strengthening Exercises | Level 2 | Raised Bridge

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