Online Athlete Portal

Nutrition Programs

Nutrition education programs for fat loss, everyday performance and endurance developed in collaboration with the team at Verde Nutrition Co.

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Resources

Warm-Up drills, Cool-Down routines, Pace Calculator and Training Glossary.

Running Routines

Warm-Up Drills

High Knees

Running on the spot start with lifting your knees to waist level, ensure your feet are lifting under the knees so that they are in front of your body.

Continue for 30 seconds.

Repeat x3 jogging between each.

Heels to Hammies

Running on the spot start with lifting your ankles up under your glutes, knees should be coming up slightly in front of your body but not as high as High Knee Running. Try not to flick your heels up. You want to draw them up under your centre of gravity.

Continue for 30 seconds.

Repeat x3 jogging between each.

Walking Lunge

Begin standing with your feet shoulder-width apart and your hands on your hips.

Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front ankle.

Drive through the heel of your lead foot and extend both knees to raise yourself back up.

Step forward with your rear foot, repeating the lunge on the opposite leg.

Complete 20 lunges for each leg

Sprinters Skip

Start by travelling forward, slightly leaning forward and then drive your knee and opposite arm in front of the body. Then continue to alternate knee and arm drives with the skips as you travel forward for approx. 50m.

Continue for 30 seconds.

Repeat x3 jogging between each.

Toes and Heels

Start by travelling forward, slightly leaning forward and then up on the balls of your feet for 10 seconds, then alternate your walking on your heels for 10 seconds and repeat.

Continue for 30 seconds.

Repeat x3 jogging between each.

Leg Swings

Supporting yourself on a wall or a post with one hand, and face straight ahead. With the same leg as the hand supporting you start swinging forward and back like a pendulum, keeping your posture tall and your core engaged. Try not to swing your leg aggressively at first; instead, lightly start to swing it and grad­ually increase your range of motion. As you get blood flow to the muscles, you will feel yourself loosen up.

Relax your hip joint as much as possible.

Complete 20 swings for each leg.

Stretches

Iron Cross

Start off by laying flat on the floor in a cross position so that you are forming the “T” shape, arms out to the sides and legs together.

Slowly swing one leg towards the opposite hand through a rotation in your lower back and hips.

Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

Hamstrings

To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands.

Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs.

Repeat this exercise for as many repetitions as needed.

Glutes

Start off flat on your back in a lying position with knees bent and feet flat on the floor. Take your ankle and place in on your opposite knee.

With the bottom leg, grab the knee and pull both of your legs as close to your chest as possible and hold for up to 15 seconds.

Repeat this exercise for as many repetitions as needed.

ITB (Iliotibial band)

Stand upright. Cross the right-left over the left leg, ensure the left is kept as straight as possible.

Lean forward at the waist until you’re able to grab hold of your lower legs and then try to pull your collarbones to your knees caps or until you feel a stretch across the affected iliotibial band.

Hold for 30 seconds.

Slowly stand up straight, uncross your legs and switch legs.

Left leg over the right and repeat sequence.

Repeat this exercise for as many repetitions as needed.

Quad Stretch – Standing

Stand on your left foot and grab your right shin by bending your leg behind you.

Tuck your pelvis in, pull your shin toward your glutes, making sure your knee is pointing to the ground.

Then push your shoe into your hand, away from your glutes.

Hold for 30 seconds and then switch sides.

Quad Stretch – Kneeling

Kneel on your right knee and curve your pelvis under like a “scared dog.”

Have a nice long stance between your right knee and left foot.

Flatten out your lower back and keep shoulders and chest upright.

Bend forward from the hip to force the left knee over the left foot.

To deepen the stretch, take the right foot in your right hand and pull towards your glute.

Hold for 30 seconds and then switch knees.

Callisthenics Routines

Workout Warm-Up

Workout Cool-Down

Yoga Routines

30 minute practice for runners

Pace & Glossary