Upper Body: Optimize Posture + Breath
Runners don’t often focus on upper body posture, but this is where your oxygen originates. When you can cross the finish line with your posture strong and lung capacity optimized just think of the PRs!
Use these videos to create space in your upper body and to strengthen the muscles to maintain that space and posture, and your breathing.
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970 KBA4Y Practice Plan
970 KB
This 1-month practice plan will help you get real — more aware and actionable — about how you will use yoga to move towards your goals:
• Print or fill it out digitally.
• Start each week by naming your goals: Identify the physical or mental Reset you need most and make a plan.
• Review what w... -
Where are your shoulder blades?
Exclusive routine from HIT RESET: Revolutionary Yoga for Athletes!
There's a lot going on in your shoulders. Despite what you might think, each of your shoulders is made of two joints. Use this self-test from HIT RESET to assess and correct your shoulder blade alignment, and learn more in the Sor... -
Where's your core weakness
Exclusive routine from HIT RESET: Revolutionary Yoga for Athletes!
Your core is the engine for your extremities. It is, fundamentally, your powerhouse. Use this self-test from HIT RESET to assess and correct your core weakness, and learn more in the Strengthen Your Core chapter of HIT RESET.
- Fo... -
Running Efficiency Boost
Use this routine to strengthen your glutes and core, increase hip mobility, improve arm swing, and optimize your form for the miles ahead.
- Focus: strength, performance
- Key muscles: glutes, hips, core, back, shoulders
- When: pre-run or cross-training
- Suggested props: strap/belt/tie, 2 block... -
Run Your Core
Build core strength to stabilize your structure for functional (running!) movement, so that you can gain and sustain power even when you get tired. Don't waste time flailing around on your back. Instead, mimic your most common movement pattern to gain practical strength you can actually use.
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Core Strength with Alysia Montaño
Your core is your powerhouse — it's the engine for your extremities. Join Olympian Alysia Montaño at one of her local training spots for a quick routine to activate and strengthen your core muscles for running and beyond.
- Focus: core strength
- Key muscles: core, hips, glutes
- When: pre-workou... -
Pre-Run Warm Up
Use this quick pre-run routine to activate your breath and encourage turnover while warming up all your key running muscles quickly including your glutes, core, and back to optimize the miles ahead.
- Focus: performance, warm up
- Key muscles: glutes, core, back
- When: pre-run -
Reclined Upper Body Reset
Lie down, relax, and Reset your upper body. This restorative routine will ease back, chest, shoulder, and neck stiffness and tension while increasing your range of motion and circulation. Bonus: you'll optimize your breath capacity along the way.
- Focus: recovery
- Key muscles: back, chest, shou... -
Full Body Core
Use this core routine to work your entire body as the integrated unit it's designed to be by incorporating your shoulders and upper back, plus your extremities. Includes core activation and plank variations to increase your total body strength and stability.
– Focus: core strength
– Key muscles: ... -
5-Minute Shoulder Reset
Shoulder stiffness and tension — sound familiar? This quick Reset will bring relief to this area by opening and increasing circulation to the muscles of your shoulders, upper back, and chest.
- Focus: injury prevention, recovery
- Key muscles: back, chest, shoulders
- When: post-workout or recove... -
5-Minute Chest Reset
Stiff pecs flop your posture forward and make you susceptible to shoulder injuries. This quick Reset will re-establish the space across your chest to improve your posture, optimize your breathing, and boost your energy.
- Focus: injury prevention, recovery
- Key muscles: chest, shoulders
- When: ... -
Workout Day Warm Up
Use this dynamic warm up to encourage turnover while connecting your mind, body, and breath. Incorporates low reps to hit all your key running muscles quickly including activation for your glutes, back, and core to help you get the most out of the miles ahead.
- Focus: warm up, performance
- Key ... -
Functional Core
Functional (practical) core strength means core muscles that are strong enough to safely and effectively power sport and life movement. Use this routine to build a foundation of deep core strength that will help you gain and sustain power when you walk, run, cycle, and more.
– Focus: core strengt... -
Core Training
Use this routine to activate and strengthen your core muscles to keep your spine long and stable, helping to mitigate back pain and injuries, and optimize your posture for powerful, functional movement. Added bonus: you'll move outside your usual range of motion for big benefits.
– Focus: core st... -
Core Balance
Use this core routine to activate and strengthen your front and back "packs" while moving your arms and legs in opposition — mimicking functional movement and easing muscular imbalances as you go.
– Focus: core strength
– Key muscles: core, back
– When: pre-workout or cross-training -
How To Warm Up
Use this dynamic warm up to activate your breath and key muscles including your glutes, core, and back — a quick, energizing way to start your day or pregame your workout.
- Focus: warm up, performance
- Key muscles: hamstrings, glutes, core, back, shoulders
- When: pre-workout
