This combines the side plank with lying hip abductions. In other words, you perform hip abductions (side leg raises) from the side plank position. To get into the side plank position: Lie on side. Stack top foot on top of bottom foot. Push up into a side plank. Now, squeeze the medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a … [Read more...]
Video: Side Plank
Lie on side. Put top foot in front of bottom foot (easier) or stack top foot over bottom foot (harder). Push up into a side plank (use top hand if needed as a brace). Use hand as a brace (easiest). Move hand to hips (harder). Raise hand in air (hardest). Hold for 30 seconds to 3 minutes per side, breaking up with rest as needed. » More on functional strength … [Read more...]
Video: Front Plank with Leg Extensions
A concise demonstration of the exercise: This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.) To get into the front plank position: Lie in prone position (face down). Place toes on ground in … [Read more...]
Video: Good Mornings
Start with feet shoulder width apart. Put your shoulder blades “in your back pockets” so you are standing tall. Keeping your back flat with knees slightly bent, push your hips backwards to “hinge” from the hips. Keep your weight over your heels and eyes looking forward (not downward). Bend as far as your range of motion allows with a straight back (stop if your back … [Read more...]
Video: Balance Drills
It's best to perform these single leg balance drills barefoot. Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point. Lift your opposite leg off the ground with a high knee so that … [Read more...]
Video: Donkey Kicks
Donkey kicks are an essential exercise for runners, cyclists and triathletes that targets the gluteus maximus. Get on the floor on hands and knees. Keep back straight as with the plank. Keeping back flat and still, squeeze the glute to move one leg back and slightly to the side (like a donkey kicking). Note: the movement should be initiated from the glute (butt), not … [Read more...]
Video: Front Plank
A concise demonstration of the exercise: The front plank is an essential exercise for core postural stability. Lie in prone position (face down). Place toes on ground in dorsiflexed position. Place elbows under shoulders. Squeeze the quads. Squeeze the glutes. And raise into a plank. Keep back flat. Do not let butt rise or sink. Stay flat. Hold for 30 … [Read more...]
Video: Leg Swings
This video demonstrates three types of leg swings that runners and triathletes can incorporate into their dynamic warmup and warmdown. Leg swings are designed to warmup muscles and increase mobility around the hip joint prior to activity. There are three movement patterns for these leg swings. The first two are based on the spiral-diagonal movement patterns that arise from … [Read more...]
Video: Introductory Level Core Strength Training
This video demonstrates four basic exercises that can be done to strengthen the core. … [Read more...]
Video: Advanced Level Core Strength Training
This video demonstrates two advanced exercises that can be done to strengthen the core. … [Read more...]
