The In Between: Cross-Training
By: Megan Plouffe | Kinesiologist
Cross-training is an integral part of any fitness regime. Whether it is part of a strength or run programme, or for general fitness- it’s important to find balance with your muscles to prevent overuse and eventual injury. It’s the perfect ‘in between’ to give ALL of your muscles a little bit of love and TLC. We’ve got the perfect at-home cross training for the lower limb (great for runners!) that should take you 20 to 30 minutes. Check it out below!
Guide:
Letters indicate that the exercises are to be performed as a super-set, and numbers indicate the order in the circuit. For example, A1 is performed first followed by A2- with minimal rest between the exercises.
Rest for 30- 90 seconds and repeat A1 and A2 for the given amount of sets. Sets are indicated as the first number following the exercise name. For example, A1 and A2 will be repeated each 3 times.
The Workout:
A1) Squats 3 sets x 8 reps
A1) Romanian Dead-lifts 3 sets x 8 reps
B1) Bulgarian Split-Squats 3 sets x 10 reps
B2) Lateral Abductor Slides 3 sets x 8 reps
B3) Eccentric Hamstrings 3 sets x 8 reps
C1) Calf Raises 3 sets x12 reps
C2) Dead Bugs 3 sets x10 reps
What You Need:
- Yoga Mat
- Theraband
- Your Choice Weight
A1) Squats 3 sets x 8 reps
Place a theraband just above your knees and move into a comfortable squat position maintaining a neutral spine. Ensure that you are engaging your gluts. It’s okay to either have your feet either parallel or slightly pointed outward — do what is comfortable for you and your anatomy.
Hot Tip: Really work with the resistance band on the ‘down’ phase for maximal glut contraction!
A1) Romanian Dead-lifts 3 sets x 8 reps
With a flat back position lower the weight to just below your knees (keeping a slight bend in your knees). Next, slowly rise upwards engaging your gluts. Try not to ‘snap’ your back into extension at the top of the movement; work through it slowly to ensure you are doing the dead-lift correctly.
B1) Bulgarian Split-Squats 3 sets x 10 reps
Place one foot on a chair (or bench) so that your ankle is in line with its edge. Try to maintain your form so that your knee does not pass over your toes. Engage your core and squat to where it is comfortable for your knee. When you drive upwards really engage your glut and rise slowly so that you get maximal contraction. We’re here for quality not quantity friends!
B2) Lateral Abductor Slides 3 sets x 8 reps
Place sliders (or a hand towel) under each foot. Slide one foot laterally until you feel a gentle pull in your inner thigh. As you slide your foot to the side, be sure to maintain a neutral spine and engage your core so that you arrive in the perfect squat position. Remember this is not a stretch, it is an active movement of abduction.
B3) Eccentric Hamstrings 3 sets x 8 reps
Place your feet on a hand towel. Engage you gluts and core while you slide your feet away from your body in a slow and controlled manner. As a reminder, this is not a glut bridge, you should ‘feel it’ in your hamstrings.
C1) Calf Raises 3 sets x12 reps
With a weight (or no weight) in either hand and standing on a step (stairs work wonderfully!) rise up slowly and then lower your foot down so that your heel falls below the edge. Don’t rush, the movement or let ‘gravity do the work, keep your calf active!
C2) Dead Bugs 3 sets x10 reps
The perfect core exercise: you can perform this modified (arms only or legs only) if you find that it is too uncomfortable for your low back. Engage your core and slowly lower your opposite leg and opposite arm fully engaging your latissimus dorsi (draw your shoulder downward) and your quad (pretend like you are kicking a ball without actually kicking).
Generally speaking, cross-training is an efficient way to allow your body to become accustom to more than one type of movement. Rest is also important — and we do not recommend replacing rest for cross-training; instead try these exercises 2–3x/week on the opposite days of your regular fitness routine. Additionally, you can also use it as a warm-up to get your muscles firing so that when you are active in your training session, you are not only activating the right muscles, but you are not just starting from scratch.
Have any questions? Feel free to drop us a line via e-mail, we’re happy to help!
— Megan Plouffe, Kinesiologist
