Eastern Orthopaedics
Orthopaedics, Pain Management, Rehabilitation and O&P - Since 1991

Marine Corps Marathon - October 26, 2014

       2014 Fundraiser.  Thank you:

       http://donate.travismanion.org/fundraise?fcid=298946 

       2014 Contributors:

       Zlock & Coverdale Family Law
       www.bucksdivorcelawyers.com/charities - for a very rare level of community service
       (866) 491-2379
       1705 Langhorne-Yardley Rd., Suite 1     and     123 N. Broad St., First Floor/Suite A
       Langhorne, PA 19047                                         Doylestown, PA 18901

       Firehouse Cycles
       15 S. Main St.
       Yardley, PA 19067
       (215) 321-7171
       www.firehousecycles.com

       A.S. Doctorow - US Navy/USS Intrepid

       Anonymous - thank you for kicking it off 

       Pegg Macko

       Bill Michalski/American Medical Products

       Panther Medical

       Fred Mady

       Toxicology Management Services

       Colonial VW Subaru - www.colonialvwsubaru.com
       200 West Street Road
       Feasterville, PA 
       (888) 744-3073

       Bucks County Speedsters
       www.buckscountyspeedsters.com 

       Steve Price

       Leah Sexton

       Jim Larson & Family

       Rob Ciervo & Family

       http://www.brightonarearoadstriders.org/Training_intermed_06.pdf

       Strength Training:
                      

       push ups       * resistance band         kettlebell swings                     plank (on stability ball)                  single-leg squat              
       pull ups            jack knife                   kettlebell squat to press         hamstring bridge (on stab ball)     stability ball pass     
       abs                  leg extensions            kettlebell diagonal snatch      side plank                                      mountain climbers    
       plank rowing    single-leg deadlift       Russian twist                         squat, calf-raises                        

       A few videos demonstrating the exercises that aren't obvious:                           * resistance band:
                                                                                                                                    in all directions to include hip rotations both in and out
       https://www.youtube.com/watch?v=6fBsFDP09TU                                                using the Stretch Cordz with Ankle Strap from 
       https://www.youtube.com/watch?v=4mnE59ux4iQ                                                www.performbetter.com
       https://www.youtube.com/watch?v=qoxqZXZXNbs
       https://www.youtube.com/watch?v=UyGrLRW2-HY

       Separate Hip Routine: https://www.youtube.com/watch?v=2GLrKr54yA0
        
       clam shells                                                               fire hydrant                                   standing - knee circle backward
       lat leg raises (lying on side) - point toe 3 ways        all 4's - knee circle forward           standing - swing leg over and out
       all 4's - knee up/kick back                                        all 4's - knee circle backward       front/back leg swing
       all 4's - swing leg to side                                          standing - knee circle forward      front/back leg swing with leg bent

       And Then There's Also This: https://www.youtube.com/watch?v=9KRpJg7r7bE

       face down opposite arm/leg       sitting bicycle
                        double arm raise       all 4's - straight leg circles
                        leg lifts                      crunches - 90 degrees at knee
                        knee to side              bird dog

       Tapering:

       http://www.runnersworld.com/race-training/its-taper-time?page=single

       12 really informative short videos with Doug Kurtis:

       http://michiganrunner.tv/2003marathon/

       Please "Like" My Facebook Page:

       https://www.facebook.com/pages/Corys-Marine-Corps-Marathon-Fundraiser/490503611084181?ref_type=bookmark

       
http://SellLikeaMarine.blogspot.com 

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