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Myrtl Routine Video and List

One of the best runner focus workouts!


Here is the entire routine:

  1. Myrtl Routine
  1. 20 Seconds “Prone” Plank Belly button down
  2. 20 Seconds “Lateral” Plank
  3. 20 Seconds “Supine” Plank Belly button up
  4. 20 Seconds “Lateral” Plank
  5. 10x’s “Clams” Laying on your side, bend knees 90 degrees and open close, both sides
  6. 10x’s “Side Leg Lifts” Laying on your side 4x(Toe neutral, up and down) both sides
  7. 10x’s “Donkey kicks” Hands and knees on the ground Hands below shoulders, knee swinging from below you to parallel behind you.
  8. 5x’s “Donkey Whip” Leg straight out behind you and bring leg forward staying parallel to the ground
  9. 10x’s “Fire hydrant” On hands and knees lift knee to side even with hip
  10. 10x’s “Knee Circles Forward” On hands and knees lift slightly off ground and make a large circle forward that brings you knee from close to the ground to even with your hip.
  11. 10x’s “Knee Circle Backwards” Same as forward just opposite direction
  12. 10x’s “Hurdle Trail Leg Forward” Facing a wall, with hands touching it or something to support you pretend you are trying to clear a hurdle. Lift foot slightly off the ground. Then clear the hurdle by lifting your knee up, and over the hurdle while keeping your foot off the ground the entire time, creating an almost upright knee circle.
  13. 10x’s “Hurdle Trail Leg Backwards” Same as forward just opposite direction
  14. 10x’s “Lateral Leg Swing” Facing a wall, with hands touching it or something to support you, with very quiet shoulders and head swing your leg back and forth in front of you
  15. 10x’s “Straight Leg Linear Leg Swing” Face sideways to the wall with hand touching it or something to support you and swing straightened leg from front to back
  16. 10x’s “Bent Leg Linear Leg Swing” Face sideways to the wall with hand touching it or something to support you and swing bent leg from front to back create a slight quicker paced swing with shortened leg