| During triathlon training season, I
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| | Looking forward and keeping the rib cage
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| perform this killer core routine after a
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| | pushed out, return to the starting
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| forty-five minute series of anaerobic
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| | position. That's one rep.
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| threshold hill climbing on the bike. But
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| | One Leg, One Arm Rows: Hinge forward at
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| you can do it anytime, and receive huge
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| | the waist again, but this time stabilize
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| benefits with a strong cross-over effect
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| | yourself with one hand on a bench or
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| to triathlon: coordinated strength
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| | other supporting object. One leg should
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| between the arms, legs and torso for the
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| | still be out behind you, with your body
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| run, amplified hip power for the bike,
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| | weight supported on the other leg. Hold a
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| and abdominal/low back endurance for the
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| | weight in on arm and complete 10 rows,
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| swim.
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| | utilizing a "starting the lawnmower"
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| To focus on form, just perform this
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| | motion.
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| routine once the very first time you do
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| | Split Squat - Hold a weight in each hand
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| it. Eventually, work up to three times
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| | and get in a lunging position, with one
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| through. The key to the routine is to
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| | leg out in front of the body and one leg
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| maintain constant core tension by
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| | back behind you. Place the foot of the
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| performing each repetition in a smooth
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| | leg behind you on a bench or other
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| and controlled manner. My favorite way to
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| | supporting object that is about 3-4 feet
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| do this is a 3 count up, 3 count down for
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| | off the ground. Keep all your body weight
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| each rep. Do 10 reps of each exercise
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| | over the front leg, and bend it to 90
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| (per side for the single side exercises)
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| | degrees, then back to the starting
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| before moving on to the next exercise
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| | position.
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| with little to no rest.
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| | One Arm Overhead Press - Stand tall, suck
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| L-Pullups: perform a pull-up with the
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| | the bellybutton in towards the spine, and
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| body shaped like an "L", meaning a 90
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| | press a weight overhead 10 times, with
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| degree bend at the hip, with the legs
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| | one arm. Switch the weight to the other
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| held straight out in front of the body.
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| | hand and repeat.
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| If you can't do a pull-up, do 10 lat
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| | Woodchopper - Stand with the feet
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| pulldowns followed by 10 hanging,
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| | shoulder width apart, holding a weight
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| straight leg raises (hang from a bar and
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| | with both hands and outstretched arms in
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| raise the legs).
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| | front of the body. Rotate the entire
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| One Leg Romanian Deadlifts: Hold a weight
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| | torso to the right while simultaneously
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| in one hand and stand tall on one leg.
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| | squatting down and bringing the weight to
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| Now hinge forward, keeping the back
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| | the outside of your right shoe. Now stand
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| completely straight and allowing a very
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| | and rotate the entire torso as far as
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| slight bend in the knees. Your leg that
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| | possible to the left, swinging the weight
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| is off the ground should extend behind
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| | to the outside of the left shoulder.
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| the body in a "laid out" position.
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| | Remember to keep the arms straight.
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