Running Man

Running Man Video

3-POINT SET-UP:

1. Isometric leg on front platform

2. Mid-foot of primary moving leg placed on edge of moving carriage

3. Hinge from hips at 45 degree angle

Body Part • Direction • Action Verb:

• HINGE from your hips at a 45 degree angle and PUSH the carriage away with the primary moving leg. Allow the moving leg to extend, while keeping the rest of your body frozen in an isometric split squat position.

Range of Motion:

• Push the carriage away, allow the prime moving leg to fully extend, stopping right before knee fully locks out. Then resist carriage in, aligning knee underneath hip at a 90 degree angle.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Allow shoulder to round forward and shrug towards ears

✅ Keep shoulders packed and in neutral position

HIPS:

❌ Tip your pelvis forward and arch your back

❌ Tuck your hips under, and “flatten your back”

❌ Fold forward and allow your spine to flex

❌ Allow the hip of your moving leg to drop, hiking the hip up of the isometric leg

✅ Keep your pelvis and spine in a neutral position throughout the range of motion

✅ Hinge from your hips as opposed to flexing through the spine. Default hinge will be approx. 45 degree angle

✅ Keep your hips level throughout the entire range of motion.

KNEES:

❌ Drive the knee of your isometric leg forward past your toes

❌ Pull the knee of your isometric leg behind your toes (using your hips to move the carriage)

❌ Allow the knee of the isometric leg to continually move back and forth throughout the range of motion

❌ Allow the knee of the moving leg to point towards the isometric leg as you resist the carriage in (hip drop)

✅ Keep the knee of your isometric leg over the mid-foot throughout the entire range of motion of the exercise

✅ Moving leg knee remains pointed straight ahead towards front wall/mirror

FEET:

❌ Push all the weight into heel or fore foot of isometric leg

❌ Put all of the weight into the ball of the foot of the primary moving leg

✅ Maintain equal weight distribution (the tripod) in your isometric foot

✅ Keep the mid-foot/heel pressed into edge of moving carriage, avoiding transferring all of the weight into the ball of your foot.

Talking Points:

• It is very common for there to be a noticeable hip drop in the hip of the moving leg. Focus on hip/knee abduction to engage the glute medius of the isometric leg which will assist in lifting the pelvis back up so your hips are squared and in alignment.

• Once you have mastered the basic movement, you can play around with slight angles of the movement to add variety (more knee dominant version, more hip dominant version, add external rotation to hips, etc.)

• There is a point where the client’s non-moving hip can get too low. Ensure that the hip stays above knee (above 90 degree angle) at all times.