Strengthen your lower calves and protect your Achilles with this simple but highly effective exercise: the bent-knee supported soleus calf raise. Unlike straight-leg calf raises that target the gastrocnemius, this variation focuses on the soleus muscle, which works hardest when the knee is bent. Building strength and endurance in the soleus is vital for runners, cyclists, SUP. racers and anyone looking to improve ankle stability, balance, and lower-leg resilience. Single-Leg Elevated Bent-Knee Soleus Calf Raise (supported) Stand on a small step, block, or weight plate with your working foot, heel hanging off the edge. Hold onto a wall, rail, or sturdy object for support (light touch). Bend the working leg’s knee to about 20–30° flexion — keep it there the whole time. The non-working leg can be bent with toes lightly resting behind or tucked up so all weight is on the working side. From the starting position, press through the ball of your foot and lift your heel as high as possible. Pause briefly at the top, keeping your knee bent and stable. Lower slowly until your heel drops just below the step level for a stretch in the calf. Repeat, maintaining bent-knee position throughout.

I train mainly on Haying Island which is a small island on the South Coast of UK. It is very flat! However many of my races involve hill running. So here I show you some running tips for how you can use strength training and other ways to provide the stimulus needed for adaptation and muscular strength. Hayling is the home of Wind Surfing and very windy. So one of the obvious choices in running into the wind to create resistance. I find all sorts of ways to train incorporated into my runs that maximise on my time in nature. In this video I am "Rucking" and have taken a weight plate and Superband in my trail running rucksack. I hope you enjoy the tips for training for running on hills - when you have no hills to find!

The 3D "Good Morning" is a myofascial mobility exercise. We test the individual mobility limitations of the superficial back line and use various positions to improve mobility with a neutral version of the exercise and then adding additional 3 Dimensional movement to increase mobility and work additional areas of myofascial trains too.

Zombie Squat with Stand Up Paddle Why Do It? Helps squat mechanics - for those with hip dominant style looking to encourage a more upright torso. Enhances shoulder stability and mobility while holding the paddle. Builds lower body strength with a focus on quads, glutes, and core. Promotes postural awareness and balance. What It Activates Primary: Quads, glutes, core. Secondary: Shoulder stabilisers, front deltoids, thoracic extensors, and adductors. Detailed Instructions Set-Up Hold the paddle horizontally at shoulder height, arms fully extended, palms facing up or neutral. Feet shoulder-width apart with toes turned out slightly (30–45 degrees, depending on hip mobility). Brace your core using 360° breathing, keeping ribs stacked over hips. Avoid flaring ribs forward. Shift your hips back slightly, then lower straight down by bending your knees. Keep your chest upright and paddle steady at shoulder height. Look for any balance / alignment feedback from the paddle staying horizontal. Knees should track over the middle toes, not caving in or pushing excessively outward. Go as low as mobility allows while maintaining a neutral spine and upright torso. Aim for thighs parallel to the ground or deeper, provided your form stays intact. Maintain equal pressure through your heels, the balls of your feet, and your big toes (tripod foot position). Press evenly through your feet to rise, engaging glutes and quads. Avoid leaning forward or dropping the paddle. Keep shoulders down and away from your ears. The paddle should remain parallel to the ground throughout the movement. RAMP Warm Up Benefits: Raise: Elevates heart rate and increases blood flow, especially when used as part of a warm-up circuit. The isometric hold of the paddle enhances upper-body activation, preparing shoulders for dynamic movements. Activate: Engages key muscle groups, including the core, quads, glutes, and anterior deltoid, setting a strong foundation for performance. Improves scapular stability through isometric shoulder engagement. Mobilise: Encourages hip, knee, and ankle mobility through the squat pattern. Promotes thoracic extension and shoulder mobility by keeping the paddle horizontal. Potentiate: Prepares the body for more explosive or loaded movements by reinforcing upright posture and lower-body activation. Enhances neuromuscular control and balance

In this Myofascial Mobility Exercise we are testing the Lateral Line. Notice any differences or imbalances in range of movement.

In this Myofascial Mobility Exercise we are targeting the Superficial and deep front line then working with some multi directional arm movements. By using this and changes of heel position we also work in different planes of movement.

This is a Myofascial Mobility Test for the Deep Front Line of the anatomy trains. Use to screen movement and any limitations. Video / photo yourself to compare improvements once adhered to a functional movement programme. These hip shifts can also be used as a mobility exercise.

Rowing machine workout scenery in 4K (watch in HD). Enjoy the sounds of the water and nature while taking in the stunning sights of the Basingstoke Canal to Odiham Castle ruins while doing your indoor rowing machine workout. I also have front facing videos for indoor rowing and other indoor exercise scenery videos on my channel. Thank for watching, please Like and Subscribe

Indoor rowing scenery video. Enjoy the sounds of the water and nature while taking in the stunning sights of the Basingstoke Canal to Odiham Castle ruins while doing your indoor rowing machine workout. I also have front rear facing videos for indoor rowing and other indoor exercise scenery videos on my channel. Thank for watching, please Like and Subscribe