Prehab for Runner  Mini Band Strength Work

Banded Side Shuffle

Step inside of a looped resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.Slowly step to the side with the right foot. Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.

CUE 1: DON’T LET TENSION OUT OF THE BAND.

Keep constant tension on the band during the whole exercise. The moment you lose tension, you lose that extra gluteal activation you’re trying to get in the first place by incorporating the band. Also, the band is often more of a neuromuscular facilitator than actually adding any load or demand to the exercise, so losing tension means you’ve just lost that tactile cue.

CUE 2: KEEP YOUR HIPS LEVEL.

People love to cheat and use their quadratus lumborum and other trunk muscles during this exercise. Look at yourself in the mirror: does your pelvis move while doing this? It shouldn’t move at all. If you feel pain or stress in your low back while doing this exercise, you’re doing it wrong.

There are many ways to progress the banded side step, but one of the simplest ways is to change the band position. The lower down the chain it goes, the larger the lever arm and thus the harder the exercise.

Around knees = EASIEST.

Around ankle = HARDER.

The lever arm creates a normal amount of torque at the knees for everyone who is concerned about it being too much to handle. We put more stress on our lateral ligaments during everyday functional tasks than the amount a band will place on the knees. Of course, if someone has something like an LCL sprain don’t place the band at the ankle, but for everyone else it is 100% fine!

Around foot = HARDEST.

Get some extra peroneal and lateral ankle muscle activation. Try to keep your toes pointed forward the whole time, don’t let them point in!

Banded Glute Bridge with ABDUCTION

Put a mini resistance band on so that it is just above your knees. Lie on your back with your knees bent and feet flat on the ground and pointing straight ahead. Squeeze your glutes and draw your belly button in towards your spine. Press through your heels to push your hips up towards the ceiling as high as you can while keeping your feet flat. At the top of the movement press your knees out to the side while keeping your feet flat. Keep your hips high and keep pressing knees out for a total of 25 reps.

Banded single leg glute bridge with ABDUCTION

Lie on your back and place band above knees,  bend your right knee press your right heel into the ground and extend your left leg straight. Drive through your heel and lift your hips off the ground. Keeping your left toes facing the ceiling abduct your leg to the left, come in and out with control 15 times.

Banded Leg Lift

Lie down on your right side on a mat or the floor. Place band above knees. Your body should be in a straight line with your legs extended and feet stacked on top of each other.Place your arm straight on the floor under your head or bend your elbow and cradle your head for support. Place your left hand out front for extra support or let it rest on your leg or hip.As you exhale, gently raise your left leg off the lower leg. Stop raising your leg when you feel the muscles flex in your lower back or obliques.Inhale and lower the leg back down to meet the right leg. Stack your feet again.Repeat 10-12 times, then switch to the other side.

Banded Clam Shell

Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.Continue for a total of 20 reps, then repeat on the other side.