Balanced Movement for Endurance Sports: Weekly Workouts for Strength, Mobility, and Coordination
Your next workout will be available to you in TWO WEEKS!
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Workout 2: Finding Rotational Stability Through the Core & Leg
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Weeks 2 & 3
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Workout Rationale
This workout builds on our foundation of a stable upright core, and offers a new challenge: your body’s ability to maintain stability and control in rotational motion. Running and cycling are notoriously unidirectional (you only have to move forward, right!?) But lack of rotational control is risky — it often leads to imbalance and injury. Pay special attention to how the hips can control each of these movements.
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Workout Instructions
As with every workout in this program, complete all 9 exercises in a row with a short rest between for one full circuit. Rest, hydrate, and then repeat the entire process again 2 or up to 3 times. Complete this workout 2-3 times a week for TWO WEEKS on non-subsequent days.
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1
Step Up with Weights
2-3 rounds of 10-12 reps
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2
Plank to Star
3 rounds of 5 per side
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3
Running Bridge
2-3 rounds of 10 reps
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4
Heisman Lunge
2-3 rounds of 10-15 reps
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5
V-Sit with Med Ball
2-3 rounds of 15-20 reps
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6
Push-Up with Rolling Med Ball
2-3 rounds of 10 reps
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7
Hamstring Curls in Bridge on the Ball
2-3 rounds of 10 reps
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8
Dumbbell Pullover on the Ball
2-3 rounds of 10-15 reps
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9
Supine and Prone Flutter Kicks
2-3 rounds of 30 seconds
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End Goal
After completing this workout, walk slowly for a couple of minutes. Focus on noticing the coordination of one leg pushing behind as the opposite arm pulls back and the core holds you upright and tall.
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Equipment Needed
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- Medicine Ball
- 2 Dumbbells
- Exercise Ball
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Downloads
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