Prone swimmers
Posterior chain · Learning · in reps · per side
Why it helps your running
Your back and glutes work crosswise, opposite arm and leg, just like in your stride: an upright torso even at the end of a run.
- You'll need
- nothing: just your body weight
- Tempo
- lower 2 s, up 1 s, 1 s pause
How to do it
- Lie face down, forehead resting on a folded towel, arms extended in front of you.
- Lift your right arm and left leg a few centimeters, then switch sides.
- Keep your gaze on the floor and your neck long.
- Squeeze your glutes and keep your belly slightly drawn in as you lift.
Common mistakes
- Lifting too high by arching your lower back.
- Raising your head and bending your neck.
- Going too fast, in jerky movements.
Safety tipKeep the range small and never arch your back: stop if your back complains.
Strength training, built into your plan.
The coach picks your exercises, their sets and tempo, and fits them into your week — with a guided workout, minute by minute.