The Myrtl Routine
Table of Contents
Title: The Myrtl Routine
Channel: Runner's World Australia & New Zealand
Description: This routine improves your range of motion and adds agility you'll need for the trail.
Tutorial: How to Perform The Myrtl Routine
The Myrtl Routine is a series of exercises designed to improve your range of motion and agility, perfect for trail runners. Follow these steps to perform The Myrtl Routine effectively:
Step 1: Warm-Up Start by doing a light warm-up to prepare your muscles for the routine. This can include jogging in place, arm circles, and leg swings.
Step 2: Leg Swings Stand upright and swing one leg forward and backward in a controlled manner. Do 10 swings on each leg to loosen up your hip flexors.
Step 3: Leg Raises Lie on your side with your bottom leg bent and your top leg straight. Lift your top leg up towards the ceiling, then lower it back down. Do 10 reps on each side to strengthen your hip muscles.
Step 4: Hip Circles Get on all fours and make circular motions with one knee, opening up your hip joint. Do 10 circles in each direction on each leg.
Step 5: Fire Hydrants Staying in the same position, lift one knee out to the side like a dog at a fire hydrant. Do 10 reps on each leg to engage your hip abductors.
Step 6: Donkey Kicks From the same position, kick one leg back behind you while keeping your knee bent. Do 10 reps on each leg to activate your glutes.
Step 7: Cool Down Finish the routine with a light cool down, such as stretching your hip flexors and hamstrings.
Step 8: Repeat Regularly For best results, perform The Myrtl Routine regularly to improve your range of motion and agility for trail running.
By following these steps and incorporating The Myrtl Routine into your workout routine, you can enhance your performance on the trail and prevent injuries.