04 Jul 2018 Blackmores Small band knee openers 9162 views 1 min to read Develop even activation and strength of glute muscles with the small band knee openers. Energy & exercise Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 0 comments Legs 1 exercise 3 | Small band knee openers Download the workout How to Standing in a semi squat with feet shoulder width apart, place small band around knees, squat and open close knees and repeat . Keep your arms up and extended out at 45 degrees above the head throughout. Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times. Make it advanced Increase each rep to 60 seconds with a 15 second rest (60/15) and then 90 seconds with a 15 second rest (90/15) all for 3 rounds. Expert tips Use bands of increased or reduced resistance. Next: Single leg bench driver Previous: The crane Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner. Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.