Seneca Health

Final progression of this box jump & jump down drills.

This time we progress to single leg jumps and jump downs. It’s important to control the landings as well as being explosive on the jumps. Landing softly every time and stabilizing quickly. Running is essentially a controlled fall from leg to leg, so getting better at controlling that force is helpful to reduce injury and improve strength.

Try this out 3-4 sets for 5-7 reps each leg after going through the other progressions. This is a later stage progression and so please don’t jump right into this.

If the exercise ever hurts/if you’re injured, go see a medical professional who works in MSK (DO, Physio, DC, DPT) and works with athletic populations. They’ll be better suited to address your concerns and also most likely have been injured in a similar way. *not medical advice, for entertainment purposes.

Watch this reel by senecahealthsportsmed on Instagram : “Final progression of this box jump & jump down drills. This time we progress to single leg jumps…”

As folks are preparing for Memorial Day Murph we’ll spend a couple posts to address some movement issues that will really be exposed with this Hero WoD.

*If you haven’t, please read up on the why of Murph*

Ankle Dorsiflexion - Pinch in the front

Find a wall and give a thumbs up, place your foot behind it and drive your knee straight forward. If you feel a pinch in the front of the ankle, this drill could help increase your range of motion.

Place the band between your ankle bones and elevate the foot.

Drive the knee forward 20 times
Make a U with the knee 25 times

Perform on whichever ankle pinches in the front.

Retest to make sure it is actually helpful and if it is, try to do it for the next week plus in preparation for lots of running and air squats. Your knees, hips, back, and feet will thank you.

Watch this reel by senecahealthsportsmed on Instagram Rick Derringer • Real American

Runner Prehab - Two footed box jumps & fall downs

Strengthens the Achilles Tendon
Increases Achilles Tendon load capacity

Progressions take time here, so if you haven’t done this before start with a lower box and gradually work your way up 2-4 inches per week. Try out 3 sets of 5 reps initially and build up from there.

First box in video is 12 inches
Second box is 20 inches
Third box is a 30 inch box jump and 24 inch fall down

If this hurts, stop and go get it checked out by a professional (Chiro, DPT, Physio, DO) that actually works with runners on a regular basis and understands the sport. Not medical advice*

Watch this reel by senecahealthsportsmed on Instagram Drake • Mob Ties

Earth Quake Bar Bench Routine

Movement 1 - Locked out position - hold 1 minute
Movement 2 - Shoulder punches - 25 reps
Movement 3 - Bench Press - 25 reps

Been using this for about 4 months and seen:
👍 increased should stability
👍 increased bench strength
👍 no more neck pain with upper body lifting days

Full Routine:

Movement 1, rest for 30 seconds (repeat 3 more times)
Movement 2, rest 45-60 sec (repeat 3x)
Movement 3, rest 1-2 minutes (repeat 3x)

2-3x/week

Not designed to increase strength, but to help stabilize neck and shoulders

Time duration: 20-30 minutes

Watch this reel by senecahealthsportsmed on Instagram People Under The Stairs • San Francisco Knights