GOAL: Improve the running stabilization muscles.
no equipment
Single Leg Drop Squat
Calf Raise
GOAL: Improve force delivery to the pedal for cycling and improve running strength (run power stiffness.)
Workout Routines, Strength, no equipment, 15minutes, Ⓑ Level B Athletes
★★Glute Strength Routine - Lower body (15-20min)
Workout Routines, no equipment, 45minutes, Ⓑ Level B Athletes, Ⓒ Level C Athletes
★★Abdominals and Back Strength Routine - (30-40min) Ӝ̵̨̄
Workout Routines, no equipment, 45minutes, Ⓑ Level B Athletes, Ⓒ Level C Athletes
★★Upper body at home strength routine intensive - (30-40min) Ӝ̵̨̄
Strength, no equipment, Ⓐ Level A Athletes
Climber Push Ups - Shoulders, chest, triceps
Strength, no equipment, Ⓐ Level A Athletes
Bicep Curls
Strength, no equipment, Ⓐ Level A Athletes
Tricep Dips (easy)
no equipment, Strength, stretch bands
Standing Hip Abduction - Resistance Bands
With equipment - extended your leg out ~2 feet from you body hold for two seconds and return slowly back to both feet together.
No equipment - Lie on your side with your hips stacked.
Support your head by folding your floor side arm under your head.
Place your top hand on the floor in front of you as a reminder not to lean forward or backward.
Stack and flex both feet.
Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds.
Lower down for a count of 3, returning to the start position.
Workout Routines, no equipment, Ⓐ Level A Athletes, 30minutes
★Upper body and back strength routine - (20-30min) Ӝ̵̨̄
V-Ups
Lie flat on your back with legs straight and arms stretched overhead, holding a medicine ball with both hands. Use your core to lift your hands and feet simultaneously toward the ceiling until your body is in a “V” position. At the top of the “V,” pass the ball from your hands to your feet. Holding the ball between your feet, slowly lower your arms and legs down to the floor. Raise your body back into a “V,” pass the ball from your feet to your hands and return to the start position. That’s one rep
Superman Holds With Squeeze
Side Bends
Start seated on your left hip with your left leg bent and resting on the mat. Your right leg is bent and in front of your left leg with the sole of your right foot flat on the mat. The knee of the right leg is lifted and pointing upwards. The eight hip is open and laterally rotated. The torso is supported by the left hand which is almost (but not quite) directly below the shoulder. Instead, the bottom hand is far enough out to the side so that the shoulder and wrist will be in one line once the hips are lifted (during the more active part of the exercise). The top (right) arm rests on the top knee, palm facing up.
Inhale and lift the pelvis up, bringing the top arm overhead and squeezing the legs together. The body is supported by the right hand and the soles of the feet.
Return to the starting position.
Bicycle Crunches
To do the Bicycle Crunches Exercise:
Lie face up and place your hands behind your head, supporting your neck with your fingers.
Have your abs tucked in and the small of your back pushed hard against the floor
Lift your knees in toward your chest while lifting your shoulder blades off the floor.
Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
Switch sides, bringing the right elbow towards the left knee.
Alternate each side in a pedaling motion for 3 sets of 12 reps.
Reverse Crunch
Start out on the floor, lying on your back with your arms by your sides. In one smooth motion, bring your feet up off the floor and crunch your knees toward your chest while pressing your hands into the floor. Crunch far enough to raise your hips off the floor. Lower your hips back to the floor and uncurl your legs until they are straight, with your feet one or two inches above the floor. Repeat nonstop for one minute.
Prone Core Bridge
Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.
Workout Routines, no equipment, Ⓐ Level A Athletes, 30minutes
★Abdominals and Back Strength Routine - (20-30min) Ӝ̵̨̄
Single Leg Bench or Chair Squat
Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.
Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
Stand strong, briefly, before lowering yourself steadily back to the seated position.