Core #

• Plank
• 5 Core Exercises To Make Yourself Stronger | Strength And Conditioning For Triathletes
  • Side plank rotation: from side plank rotate the free arm from the other elbow to the sky
  • Lying hip thrust: arms cross, squeeze the glutes and raise the hips
  • walkouts: high plank and walk the arms to front and back.
  • V hold: leg and upper body straight and make a v.
  • Russian twists: raise legs (90 deg) and move a heavy object from one side to the other side.

Lower body #

• HIIT Style Workout For Triathletes

  • Skipping
  • Step up and knee drive
  • Box jump
  • Skis: diagnonally hop forwards and backwards
  • Switching jump lunge

• How to Stretch IT Bands and Glutes

  • one arm on the wall. push the hip and stretch the side. one leg can be crossed
  • hold something, put one leg on top of the other knee, push the hip back and stretch the glutes and IT band.
  • Similar position, lying, grab the knee and pull.

• hip mobility routine

  • deep lunge (spider man) + hip circle and leg drive
  • pigeon hold
  • couch stretch
  • glute massage
  • TFL massage
  • squat hold

Incoming Links #

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