[bright music]
- Hello, I'm Coach Rhandi
- And I'm Coach Quan.
- And this is our fitness series for runners.
- In the first half of this workout
we're gonna be stretching.
And during the stretch, we're gonna make sure
we hit that full body stretch
from the upper lower mid spine.
- We're gonna grab our foam roller
and we're gonna work out all those knots in our muscles.
- We're gonna start feet just outside your shoulder width.
We're gonna squat down nice and deep here.
Put our elbows inside our knees.
We're gonna twist and open up to the right.
We've got 30 seconds here,
make sure you pause at the top,
bring it back down to center.
And we're gonna open up to the other side, just like that.
Make sure you gimme a nice pause and bring it back.
Gimme two more on each side.
Open up, really stretching out that lower back,
working on your stability with that squat hold
and return to center.
We're gonna open right back up again.
- One of my favorite stretches right here.
- Bring it back down.
One more.
Open it back up.
Perfect.
All right, remember with these stretch,
we're gonna go through it once you can go through it
two to three times to get the maximum effect.
Now we're gonna take it back up to the top.
Put our hands behind our head
really working on your breathing here,
we're gonna stack our hips, crunch at the midsection,
bring our chest down without bending our back
and then we're gonna open up and bring our chest to the sky.
Working on that middle part of our back,
thoracic spine, working on that mobility.
You need all of this to be an effective runner.
We got about 10 seconds to go.
Just like that.
Coming up on five seconds.
Control that movement and bring it back to center.
Okay.
Now we're gonna take it up
to a little bit more complex of a movement.
I want you to put your feet shoulder width apart.
We're gonna first start off by moving our hips.
Shoot those hips back, bring them down as you squat down
and as your butt dips down, hands on your head,
push that chest to the sky and come back up to the top.
All right, we're gonna hand in the hips, come down.
As soon as you hit that base, push that chest up to the sky,
use it to guide.
You're gonna feel this in your lower back
and middle back.
Coming back down to the ground again,
chest to the sky and back up.
Gimme one more rep.
- Love it Quan, - Back down.
what a great stretch.
- Chest to the sky and back up.
Now we're gonna take it all the way down to the ground.
We've got a kneeling reach here.
Push those hips back first.
Walk those hands out and once you get fully extended,
press those hands into the ground as hard as you can
as you push your butt back.
Place your head in between your arms.
Really sit your way back,
reach and walk those hands back up.
Reset, pushing that pelvis forward.
Push it back again, walk those hands out.
Push that chest into the ground, that butt back.
Really feel that upper back stretch there.
Walk those hands back up, give me two more here.
Walk it back down, hips back
and walk it back up.
Last one.
Walk it down, push those hips back
and walk it back up.
Great work folks.
Now we're gonna go on our side here.
Give me a nice side plank.
We're gonna reach that arm up to the sky,
we're gonna reach underneath as we twist our midsection,
really working on that mobility
over the middle of our trunk here,
reaching underneath.
Make sure that arm goes fully through.
We got 30 seconds on each side
coming up on 15 seconds to go.
Just breathe through it.
If it's a little difficult to hold up the whole time,
feel free as you extend that arm to rest that hip back down.
One more rep here and let's switch sides.
You gotta hit both, right Rhandi?
- Of course.
- Perfect.
Let's get back up in that position.
Reach that arm up and guide it right underneath us.
Make sure you're rotating at the trunk though.
All right, folks, we got last rep here.
Rotate at that trunk,
bring it back up to the top and relax.
All right.
- One more done.
- Almost there.
Let's do it.
- Now we're gonna go to a bear crawl.
So we're gonna get to the end of our mat here.
We're gonna walk those hands down,
very similar to an inchworm,
but we're gonna keep our knees bent.
We're gonna walk two steps forward and two steps back.
These are bear crawls.
Keeping that core tight, two steps forward
and two steps back.
Call this traveling the mat.
Keep that core tight and those hips tucked
walking forward and backwards.
30 seconds here.
We've got just about 10 to go.
Walk back.
Really watch your breathing here.
Take your time.
Five, four, three, two and one.
Perfect.
- [Coach Rhandi] Love it.
- How are you feeling?
Feeling loose? - It was so good.
Feeling loose, got more movement.
- It's perfect.
- It's a good place to be.
We're gonna end the stretch segment off with a lunge.
So we're gonna lunge forward,
but the only difference is we're gonna reach up and back.
Try to get that chest in sky
and your hands through
or your head through the window and reset.
Again, other side.
Reach, chest in the sky.
Really feel this in your midsection,
gonna fill it in your core and your lower back.
Step forward, reach.
Perfect.
As Rhandi continues, I'm gonna show you a variation
if you're a little bit more advanced.
I want you to step down, get that knee to the ground,
grab your ankle, get your chest to the sky.
Still focus on getting that chest as far up as you can.
You're gonna feel the stretch in your quad
and in your spine, reach all the way up.
And that concludes our stretching portion.
Remember two to three rounds if you can.
Let's move on to foam rolling.
- Now you can do a lot of good work with this small device.
It can be a little bit intimidating,
so Quan and I, we got you.
We're gonna take you through some great exercises
to loosen up your body and help work out
some of those knots that you develop when you run.
We're gonna start with our upper back.
Now what you wanna do with your foam roller
is place it onto the ground.
And then we're gonna come to a seated position.
Takes a moment to find your spot of comfort.
So you're gonna wiggle around a little bit.
I want you to place your hands above your head
and I want you to find that spot
on your upper to mid back
and you're gonna roll back and forth.
Now you wanna keep it off of your bones.
So I want you to find a spot.
Like for me I feel a little bit of tension right here.
So the best thing I can do is relax into it.
And I'm gonna hold this for three to 10 seconds.
You wanna hold that foam rolling motion
until you feel a little release.
Okay, so I feel that release,
so I'm gonna move on to a new spot,
down a little bit lower, kinda rock back and forth.
If you wanna do a full movement
you can come up and down that foam roller
and now we're gonna relax.
Now that we've worked on your upper back
we're gonna do the same thing working on your lower back.
Now with a foam roller it's a little bit
of a different experience with each athlete
because you are gonna be tight
and feel knots in a different spot.
So I want you to start
with that foam roller up a little higher
and then we're gonna slowly roll into your lower back
and I want you to gently rock back and forth.
If you feel a place of tension
or you feel a little knot,
you're welcome to take a nice deep breath
and relax into that foam roller.
If you feel a little tension in your neck,
that's perfectly normal.
Place your hands right behind your head,
give yourself a little support.
We're gonna do a few more seconds here
rocking back and forth, holding it.
If you find a spot, that feels good.
Very nice.
So those are our two back foam rolling exercises.
We're gonna move down into our legs.
Today, we're gonna start off with our IT band.
We're gonna take your foam roller
bring it down onto the mat, your IT band right here.
We're gonna come onto our side.
Now this can seem a little awkward at first,
make sure you use your elbow for support.
Take that back leg, place it over your front,
and I want you to slowly roll.
Don't be afraid to put your weight into the foam roller.
Find a spot of tension.
Find a little knot in your muscle.
I found one.
Quan, you find one?
- Absolutely.
- Oh yeah.
And we're gonna hold it here.
You're gonna hold it here
for a minimum of 10 seconds up to 20.
Runners, our IT bands need some extra TLC
and this is the way that we do it.
Continue rolling just a little further down.
I want you to find another spot of pain or tension.
Good.
You're gonna hold it there.
Relax into the foam roller.
One of the most common running injuries is your IT band.
It gets really tight, and then
where you feel that tension is in your knees.
If you have problems with your knees,
rolling out your IT bands
is a really wonderful place to start.
Where you gonna do one more stretch here
and then we're gonna switch sides.
Move it just a little further down.
As you can see we're taking a little more time
on this exercise, this is a big muscle.
There's lots of areas to give it love.
Also I want you to roll forward for me just a little bit.
You may find a new spot that needs some extra love.
Hold it there.
And then you can do the same thing moving backwards.
All right, we're gonna finish up on this right leg
and move over to our left side.
Same thing other side.
Remember, you can really take your time
with your foam roller.
Take as much time as you need
especially if you notice places of tension
if you're feeling those knots.
We're gonna switch sides and repeat the same thing.
So again, come down right into the middle of your leg,
cross that back leg over, roll around
just really nice and slow until you find a place of tension.
I found myself a knot.
You find another one, Quad?
- Yep.
- Yep, that's what I thought.
So now you're just gonna hold it here.
It should be uncomfortable.
It shouldn't be unbearable.
If it's too painful, what I want you to lift up a little
and not put as much body weight into the foam roller.
I'm gonna sink down a little deeper
because that feels good to me.
Hold it here just a few more seconds.
And I want you to travel with me,
up just a little bit,
we're gonna get nice and close here, Quan.
- Let's do it.
- There we go, I found another knot
and I'm gonna hold it here another 10 seconds,
and then we'll move on to the next muscle group.
Nice deep breaths.
Breathe release, let your body weight
sink into the foam roller.
Okay.
So we've got one of the four areas covered.
We're gonna move on from our IT bands into our quads.
Okay.
So what you're gonna do
is put that mat straight in front of you.
You're gonna come down onto your elbows,
you might have to move it around a little bit
and it's the same thing.
You're gonna roll forward until you find a knot.
We're gonna lean over to the right side
and put our weight on one side and hold it there.
Very good.
I want you to count down with me.
A nice deep breath in and we release into the stretch.
And I want you to roll around,
find one more spot that needs a little extra TLC.
Sometimes you have to roll forward or backwards
depending on where you're knot are.
We're gonna hold it again right here.
A nice deep breath for me,
and really release into that foam roller.
Good.
Now we're gonna rotate onto that left back leg
and do the same thing.
Take some time to roll around, find that spot of tension.
Oh, I found a good one.
- There it is.
Nice deep breath with me.
We release into it.
Quan, how you doing over there?
- I'm having a great time.
Yeah.
- All right, a few more seconds here.
Releasing the tension, really putting your body weight
down into that foam roller if you can bear it.
Very nice.
All right.
We're gonna move from the front of our legs
and the side of our legs to the back of our legs.
We've got two more muscle groups to hit.
We're gonna hit our hamstrings as well as our calves.
So that foam roller is gonna come down in front of you.
You wanna give yourself a little bit of space,
a little bit of room, and it's the same concept.
You're gonna roll until you find a place
that's uncomfortable and then you're gonna hold it.
Now, if you are super lucky and you're like,
you know what, I don't feel any knot.
Congratulations.
The best thing that you can do
is just slowly move back and forth
continuing to relax and release those muscles.
I've got a knot right here, so I'm gonna hold it.
Nice deep breath for me.
And we release down into the stretch.
We've five more seconds right here.
And three, two, one.
We're gonna do the same thing with our other hamstring.
Move that foam over a little bit.
And again, remember, you can take as long as you need here.
It's really common for one leg
or one side to be tighter than the other.
So you may notice that you feel a really big knot
on one side while you don't feel anything on the other.
So roll around, find that spot of tension.
Mine's a little bit lower on this leg,
so that's where I'm gonna hold it.
Nice deep breath.
We sink into the foam roller.
One more roll for me.
Again if you're not filling a knot
then just relax and give me a back and forth roll
right on that hamstring.
Few more seconds here.
And three, two, one.
We release our final stretch of this foam roll series.
It's going to be our calves.
So what you're gonna wanna do here,
and this can be a little more labor intensive
because you have to support your body.
So we're gonna give you a few modifications.
We'll start with that back leg,
you're gonna take your right leg and put it over top.
Now this is where some people say,
well it's kind of difficult to hold myself up.
You can come down into a seated position
once you find your knot.
So roll with me.
Hang tough with me to find that spot of tension.
Now I found it.
So I've got two options here, this is where it hurts for me.
So I can hold it here.
Nice deep breath.
We sink down into it.
Now that you've found it you can come to seated
and take this top leg,
press it in to your bottom leg
and then you're gonna get that
really good deep muscular release from the foam roller.
I want you to roll around one more time with me.
Find another knot.
Again roll in, roll out.
I've got some up a little higher,
so I'm gonna move right here.
Take a nice deep breath.
Sink down into the foam roller.
Hold it for me.
For three, two, one, good.
Release, shake it out.
This one does put a little tension
on your wrist, on your arms.
We're gonna do the same thing with the other leg.
So that outside leg is gonna come down
onto your foam roller.
You're gonna put that top leg over the top
and I want you to roll with me.
Ooh, see, now I've got one on the inside here
that wasn't the case with my other leg.
So it's really important as you foam roll
to take time to roll back and forth
and all around and really find those spots
that need a little extra TLC.
You find a spot?
- Yep, got one.
- Nice deep breath with me.
We're gonna sink into the mat.
My arms are getting a little tired,
so what I'm gonna do is just come to a seated position
and I'm gonna take that top leg and really press into it.
One more nice deep breath.
Getting that full benefit of that foam roller.
Remember it's okay to be uncomfortable.
Hold it just a few more seconds for me.
And three, two, one.
Very nice slowly come out of that stretch.
Final word of advice with the foam roller,
these are super customizable to your needs
and your muscular challenges as an athlete,
we've all got them.
Take the time to really slowly roll through those muscles.
Find out where your knots are and then breathe through 'em.
This has been our fitness series for runners.
We hope you've enjoyed stretching and foam rolling with us.
I'm Coach Rhandi.
- And I'm Coach Quan.
Now let's go for a run.
- Yeah.
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