Core & Injury Prevention with Functional Strength Training for MTB // 20 WORKOUTS!

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

USAT Level IIE Coach Heather Casey brings performance and injury prevention training to a new level using 20 creative workouts to keep your core and stabilizer muscles balanced and strong!

Heather's background as a Certified Strength & Conditioning Specialist combined with years of teaching yoga, Pilates and TRX to private clients and collegiate level athletes provide you with a diverse training plan to focus on areas many endurance athletes fall short on in their training: Hips, Lower back, Shoulders, Abdominals, Hamstrings and Flexibility.

You won't need a gym for any of these workouts! The only training gear you'll need is: yoga mat, stability ball, mini band (resistance band - PerformBetter.com,) and your commitment to get stronger!

Sample Day 1
0:20:00
Coach Heather Hagan - Video of Foam Rolling

5 min video of Coach Heather Hagan demonstrating examples of foam rolling. Try foam rolling 20 minutes each night and as a warm to KEY workouts:

Sample Day 1
0:20:00
Bicycling Magazine core work

http://www.bicycling.com/training/strength-training/how-train-most-important-core-muscles-cycling?cid=soc_BICYCLING+magazine+-+bicyclingmag_FBPAGE_Bicycling__

Sample Day 2
0:20:00
2 sets: Mini Band Drills and quick core

With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks - 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales) - 12 superman lower back lifts - 12 bird dogs each side (opposite arm / leg balance on hands and knees) - 60 sec plank with knee drive to opposite elbow

Sample Day 3
0:20:00
'The Crowie' Core Routine (need stability ball)

Need a stability ball (med size) All exercises are demonstrated in this 2 min video https://www.youtube.com/watch?v=colL_Kope7w ___________________________________________ 2 X 12 reps (single leg moves do 12 per leg) __________________________________________ - Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) - Single leg lift keeping hips stable (start position on back with feet on ball) - Hands to feet pass with ball - Knee drive to chest from forearms on ball - Straight leg hip lift with heels on ball - Hamstring pull in - Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball - Explosive push up - Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land) *Can modify and do controlled step ups without jumping for non-impact option.

Sample Day 4
0:20:00
2 sets: Mini Band Drills and quick core

With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks - 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales) - 12 superman lower back lifts - 12 bird dogs each side (opposite arm / leg balance on hands and knees) - 60 sec plank with knee drive to opposite elbow

Sample Day 5
0:10:00
Tara Stiles Warm up yoga

http://www.youtube.com/watch?v=dRsC1YdXqOc

Sample Day 5
0:10:00
3 sets Planks / Superman / Banana

3 sets 30 sec of each no rest between each: ___________________________________________ 30 sec Forearm Plank Hold 30 sec Right Side Forearm Plank 30 sec Left Side Plank 30 sec Superman 30 sec Banana (flip on your back. Arms extended overhead, lift upper body with chin tucked and lower body about 6 inches off the ground) Rest, stretch a little then repeat

Heather Casey, CSCS, USAT L2
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Balanced Art Multisport

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!