Strength: Day 2 (Light) — Home
#35min #rehab #light #home
Target: feet, ankles, balance, core Goal: shin splints rehab + core stability Location: home only (mat + bands + kettlebell) Intensity: light — recovery focus before Saturday long run
Rest between sets: 45-60 sec Tempo notation: ↓ = eccentric (down), ↑ = concentric (up), ⏸ = pause
1. Narrow stance balance
2 × 10+10 sec | light weight or bodyweight
#shin-splints #foot #balance
2. Toe raises with kettlebell
3 × 10+10 | Tempo: 2↓ 1⏸ 1↑ 2⏸ | RPE 7-8
#shin-splints #tibialis #rehab
3. Foot inversion with band
3 × 10+10 | Tempo: 2↓ 1⏸ 1↑ 2⏸
#shin-splints #ankle #rehab
4. Foot eversion with band
3 × 12+12 | Hold 3 sec under tension
#shin-splints #ankle #rehab
5. Clamshells with band
2 × 15+15
#tfl #it-band #glute-med
6. Dead bug
2 × 10+10
#core #running
7. Side plank
2 × 30+30 sec
#core #hip-stability #running
Cooldown (3 min)
- Calf stretch: 45 sec each
- TFL/IT band stretch (pigeon): 45 sec each | youtube