|Stand with arms at sides, elbows bent to 90 degrees. Holding weights, raise arms to shoulder height, keeping elbows bent. Keep shoulders down, using deltoid muscles, not upper back muscles, to raise arms.|
Body benefit: Strengthens deltoid muscles.
Sport benefit: Develops arm and shoulder strength for arm motion when running.
|Lie on your back with legs raised, bent at a 90° angle and crossed at the ankles. Keep hands at your sides (easiest), crossed over your chest (moderate) or behind your head (advanced – do not pull on your head; keep head and shoulders in line). Looking at the ceiling, roll up as far as possible, using stomach muscles to pull yourself up.|
Body benefit: Strengthens abdominals.
Sport benefit: Strengthens trunk for upper body stability when running.
|Stand with right leg a few feet in front of left, hands by your sides and left heel off the floor. Keeping your weight centered, bend at the hips and knee, keeping knee over the ankle and leg bent at less than a 90-degree angle.|
Body benefit: Excellent for overall leg strength; strengthens hamstrings, quadriceps and gluteus muscles.
Sport benefit: Simulates runner’s stride. Works both legs for independent leg strength when running.
The exercises above are shown on an exercise step only for demonstration purposes; they are usually performed without a step, on the floor.
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