Robustness

This page is in relation to the third of six articles written by our coach Connor Browne for the Functional Sports Nutrition magazine. 

ANKLE

1/ Set your foot on a step so the rear half is hanging off the back.

2/ Use the other leg for support.

3/ Relax your calf and allow the heel to sink below the level of the step.

4/ You can vary it up each time from a locked knee to a bent knee stretch.

1/ Sit on the floor and attach the band to a fixed point like a DB rack or squat rack.

2/ Place the band around the top of the foot (Mid lace) and ensure their is significant band tension.

3/ When pulling the toes up to the shin it is OK to allow some small knee bend.  


KNEE

1/ Hold a DB in each hand and stand with feet hip widt apart.

2/ Reach back with one foot to a distance that allows the weight to be evenly spread through the front foot (Weight towards front heel s ideal).

3/ Keep the knees in line with feet. Imagine keeping your feet in train tracks as they go backwards and fowards. 

1/ Hold a DB in each hand and stand with feet hip widt apart.

2/ Step onto a step or bench that is around knee height with weight through the front leg heel. 

3/ Bring hips up and into line without 'leaving them behind'.


1/ A hurdle is useful to ensure you get up into the air.

2/ Use your arms and free leg to jump over the hurdle from one leg to the other.

3/ Ensure you try and land as smoothly as possible with your weight spread evenly throughout your foot.

1/ A hurdle is useful to ensure you get up into the air.

2/ Use your arms and free leg to jump over the hurdle from one leg to the same leg.

3/ Ensure you try and land as smoothly as possible with your weight spread evenly throughout your foot.



HIP

You can purchase a mini band through our recommended products page.

1/ Lie on your side and place a mini band around your knees. 

2/ Pull your feet up towards your body and keep your torso in line.

3/ Using your hip open your knees whilst keeping your feet together.

1/ Place a mini band around your ankles.

2/ Ensure you try and keep your feet pointing straight forward.

3/ Push long and wide with each step.


LUMBAR SPINE (LOWER BACK)

1/ Get on your hands and knees with a neutral spine with your head in a normal position.

2/ With a stiff torso extend one shoulder and the opposite hip and leg.

3/ Ensure you keep the body still throughout this movement. Especially the lower back.

1/ Get on partner to hold you down on a bench or physio bed. 

2/ Hold your body and head in a straight line whilst squeezing your glutes hard.


Thoracic SPINE (Upper Back)

1/ This can be done lying down or with your back up against a wall. 

2/ You must keep your whole torso squeezed against the floor.

3/ Perform a shoulder press motion ensuring the whole forearm and back of the hand stays in contact with the ground.

1/ Lie on the peanut (Which can be made by taping two tennis balls together) with the spine running through the gap in the balls.

2/ Vary the position of the peanut each set searching for the tightest spot.

3/ Perform mini crunches over the peanut ensuring you keep the neck locked in one position.


We hope the above was useful for you.

Please do get in touch if you have any questions whatsoever or would like to benefit from a physical preparation program from Tenax Performance.