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Endurance Training for Triathlon & Trails

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Video: Good Mornings

Adam Hodges | February 22, 2013

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 starts to round).

Squeeze the glutes and return to a standing position.

You want to primarily feel the glutes working (rather than the lower back). If you are feeling your lower back working, focus on squeezing the glutes to shift the workload to the butt.

Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).

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Filed Under: Videos Tagged With: Functional Strength Videos, Prehab, Strength

Adam Hodges

About Adam Hodges

Adam Hodges, PhD, is a trail runner, multisport athlete, and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. He began running in his youth and enjoys passing on the knowledge and experience he has gained over the years to both new and experienced athletes seeking to maximize enjoyment, competitiveness, and longevity in the sport.

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