Triathlon Training Workout 3: RUN LEG | Strength - Stability - Mobility | Tim Keeley | Physio REHAB

#triathlon #run #training
This is the 3rd of three full-length workout videos to help you improve your strength, stability and mobility for triathlons. Whether you're a novice or an elite triathlete, these exercises will help complement your swim, bike and run training sessions.
PART 3: RUN LEG
This is the full workout for the run leg, showing 1 round of each exercise starting with legs, then moving into core, then mobility. I suggest completing 3 rounds in total for your workout and do it once a week in the day before a swim session.
1. Single Leg Deadlift - Weights
2. Elevated Bridge - Double / Single Leg
3. One Leg Ball Squat
4. Step down / Banded Load
5. Soleus Calf Raise
6. Banded Hip Flexor
7. Banded Side Plank - Anti-rotation
8. Deadbug
9. Quadriceps
10. Calf Stretch - Off Step
11. Lumbar Rotation - Combination
12. Glutes - Foam Roller
Make sure you check out parts 1 (SWIM LEG) and 2 (BIKE LEG).
Physio Fitness | Physio Rehab
bit.ly/physio-links

[@desthureson9171]

If it's ok I thought I'd share the recent videos where Tim has given significant attention to the 1. RDL, 2. Physio Lunge, and 3. Step Down. I hope this 'paste' works: Tim Keeley - 1. Romanian Dead Lift, 2. Physio Lunge / Forward Biased Split Squat, 3. Step Down / Reverse or Backwards Single Leg Squat, etc
A) Romanian Dead Lift (RDL)
Single Leg RDL
1st in Tri Run video - 1 min 14 secs - czcams.com/video/lCqT63QlO9o/video.html
Two Leg, 2 Weight RDL
3rd in Tri Bike video - 5m:24s - czcams.com/video/PV9xE9nqODA/video.html
Banded 2 leg RDL
2nd in Knee video - 4m:43s - czcams.com/video/rpIwtSzzW6g/video.html
B) Physio Lunges / Forward Biased Split Squat
1st in Tri Bike video - 1m:20s - czcams.com/video/PV9xE9nqODA/video.html
3rd exercise in Knee video - 7m:35s - czcams.com/video/rpIwtSzzW6g/video.html
Dedicated Physio Lunge video: “Correcting lunges for Patello-Femoral Pain”: czcams.com/video/aY_Qht1Q3CQ/video.html
C) Step Down / Reverse or Backwards Single Leg Squat
4th exercise in Tri Run video - 13m:35s - czcams.com/video/lCqT63QlO9o/video.html
5th exercise in Knee video - 15m:50s - czcams.com/video/rpIwtSzzW6g/video.html
Two weight extra load in above / previous video - czcams.com/video/rpIwtSzzW6g/video.html
“The Ultimate Step Down Progression for Knee Stability” - czcams.com/video/rvI7OxBQqS4/video.html
Search results - “Tim Keeley Step Down”: czcams.com/users/results?search_query=tim+keeley+step+down

[@GrouEEf]

hey guys, I just stumbled over this video. Amazing!
I'm planning my base season right now, and this comes in super handy. Thanks!
For everyday use it'd be great to have these as a follow-along, maybe as a follow-up video to this one. Once we got the technique down it's great to execute this in a guided format.

[@mariacarrillo6249]

Excellent series! Thank you for sharing your knowledge in this platform. Much appreciate it!

[@physiorehab]

You’re welcome

[@desthureson9171]

Tim thanks so much for putting all that effort into all three videos. Collectively they are such an impressive body of work. Perhaps some or most exercises would be applicable to many other sports as well, making these videos, and your efforts, all the more useful and appreciated.

[@physiorehab]

👍