USAT Level IIE , USAC 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!
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:
- Forearm plank with 24 hip dips to side (12 each side) - 10 X 10 sec bridge lift hold - 12 forearm side plank with hip tap and arm reach forward (each side) - 12 curl / crunch to pressing 10lb overhead - 24 (12 each side) seated russian twist tapping - 10lb weight hip to hip - 12 reverse crunch (laying on back with legs bent forming a table top with shins, drop heels toward mat then raise back to starting position.
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
12 reps 2 Rounds: Kettle Bell (or other 5lb wt) Turkish Get Up Spiderman Pushups Russian Twist with 5 lb med ball or weight Plank suicides (from hands – down/ down, up/ up) V Sits Scorpion Tipping Bird Crank Plank
Lower back and core exercises are a necessity. Take the time to do these correctly and controlled. Watch the short videos for correct form. http://www.whyiexercise.com/back-strengthening-exercises.html Table Top - smoothly inhale as you drop your heels then exhale return to start for 15 reps Bridge - 30 sec w both feet on ground then alternate extending one leg and holding 10 sec for total 8 reps per leg. Pilates Crunch - 12 reps Dart - 10 - 12 reps holding for 8-10 seconds Front Bridge (forearm plank) - 30-60 seconds 100 - 40-100 pulsing reps Airplaining (bird dog) - alternate sides holding 4 secs for total 10 reps per side repeat set total 2-3 times
Thera Band: 30 90 degree rotations back to front (maintain good shoulder stability) 30 90 degres rotations front to back (maintain good shoulder stability) 30 Arm Catch (arm above head in swim position, very small pulls of thera band to the front) 30 Arm Catch (arm above head in swim position, very small pulls of thera band to the back) 20 Infraspinatus Raises - form a small loop. hands inside loop. keep pushing outward and slowly raise arms over head then back down to top of thighs.) 20 Scapula Push up - from push up start position. keep arms straight. let shoulders sink then push back up beyond plank to rounded back. 20 Lower Trap squeezes - lie on bench face down with arms out and bent 90 degrees. Point finger tips down. squeeze shoulder blades by pushing elbows towards back