Back Routine - Jay Johnson - insidenikerunning.nike.com
The Back Routine is a great general strength workout that helps improve your core and back strength. It includes eleven key exercises:
-Opposite Arm, Opposite Leg
-Prone Double Arm Raise
-Prone Straight Leg Lift
-Prone Lower Body Crawl
-Sitting Bicycle
-Straight Leg Circles on Knee
-Sitting Push Kicks
-In-n-Outs
-Australian Crawl
-Back Rounders
-Catback, Swayback
Watch the video above to see how to perform each exercise properly, then click HERE to download a PDF detailing the entire routine.
Originally posted here
*Note - The Back Routine is an elemental general strength routine for the
simple reason that it helps balance out your body, a body which has
probably done 1,000's of crunches and a body that likely spends an hour
or two a day hunched over a keyboard. I'll be honest, I need to the do
the back routine daily and I don't....but I should. Why? I spoke a HS
clinic last January in Arizona and I had the chance to meet with Phil
Wharton. He did an evaluation and the first thing out of his mount was
"this guys a flexion animal" - which is Phil's way of saying that I'm
somewhat leaned forward and my shoulders have a forward roll from time
spent sitting and/or using a keyboard. And while I'm embarrassed that
I don't have "neutral" posture, the fact is that most distance runners
have similar issues.
Here's another way to look at it. In the past few years people
have been critical of the crunch as an exercise to strengthen the
core. While I very much agree with these people that you need to do
much, much more than a just a crunch in your ancillary work, the crunch
and it's derivatives are a decent use of your time IF you do the back
routine as well. It's such a simple concept - if rolling your body up
into a ball is deemed useful, then should you flip over, lye on your
stomach and unroll yourself?
The Posterior Chain - The back of the body is neglected in most
ancillary programs, yet one of the hot topics in the world of Physical
Therapy for athletes is training "the posterior chain.'' The back
routine, done 2-3 days a week the first few weeks, yet done as much as
needed (Sara Vaughn has it assigned every day for the upcoming week as
a preventive routine...most athletes would do it just 3-4 times a week)
throughout the year is a great way to address the posterior chain. I
hope to work on a follow up to this routine, yet this is one of the
"elemental" routines that I think athletes should be doing all year
long.
Finally, the Back Routine is simple - you can do it anywhere - and
it's easy, unlike some of the general strength routines we'll share in
the new year...
I look forward to your comments and I hope you're training is going well.
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Jay Johnson