Tag: core corner
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Core Corner: Dynamic Plank to Star
Objective: The plank is a great basic exercise that we can do anywhere. In this static exercise, when we activate all of the appropriate muscles to support the perfect plank, the result will build great foundational core. But we are not static in life! We have to be able to translate (dynamic) motion from our…
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Core Corner: Prone “T” for Posture
The first thing we can do to reduce incident of injury is begin to be more mindful each day of achieving optimal posture. Explore the position of your skeleton that will minimize the strain, especially on your spine. The most common culprit that we can easily begin to shift is rounded shoulders, most likely from…
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Core Corner: Plank with Lateral Hand Taps
As we focus on off-road training this month, it brings up images of beautiful single track trail, the early morning quiet, hearing only your footsteps and the rhythm of your breath. Your escape to the trails may be walking, running or on a mountain bike, but core stability is the common link to your success…
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Core Corner: Full Curl Up and Rollback on a Foam Roller
We move along through our day, doing the things we do; sitting at our desk and computer, driving our car, lifting and holding children, gardening or task work that we use our dominant side. These are just a few things that can cause unilateral shifts in our musculature, or imbalance in strength and flexibility, especially…
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Core Corner: Walking Lunge with Overhead Reach
You have signed up for an endurance relay race! A great adventure awaits. You are training to run, but are you planning what you will do between each leg of your relay? There will be sitting and riding in a van, and more riding and sitting. In order to stay loose and keep the front…
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Core Corner: One Knee on Ball-Cycling Plank
We all have different objectives when we take our bikes out on the road. Some of us want to go longer, some of us want to go faster. The common thread with either objective is a strong core and efficient pedal stroke. We want to refine a stable core while allowing the legs to move…
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Core Corner: Fencing Lunge
Throughout the day, without noticing, we move in three planes of motion – front and back, side to side and rotation [sagittal, frontal and transverse]. We also combine these movement patterns for different tasks and movements. We need to be strong and stable through all three motions or the weak link will rear its ugly…
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Core Corner: Plank with Knee to Elbow
Do you have a trail race on your calendar? Create a more stable foundation with this dynamic version of the infamous “plank” exercise!
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Core Corner – BOSU Jumping Squats
This exercise will work from the ground up, starting with foot and ankle stability, moving up to quadriceps, hamstrings and gluteal strength endurance. You will see quality improvement in trail running, mountain and road cycling
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Core Corner – Long Leg Reaching Crunch
This exercise will help you hold a straight (neutral) spine while rotating in running, walking and swimming. The ability to hold your spine will improve the efficiency of the biomechanics of all three activities.