Travel Core with Theraband Only

Travel Core!! Keep your core strong as you travel!! 21 days of physical therapy based progressive core strengthening with instructional videos included!!

All you need is Theraband. (See the link on how to buy the theraband on Day 1).

Sample Day 1
Travel Core with Theraband !!

2 rounds of:

1. side plank: 45 sec each
2. t band biceps curls: 15 reps
3. push ups or Tband triceps pull downs:15 reps
4. Tband shoulder external rotation: 1 min each
5. Tband Rows (or TRX if you have it): 1 min
6. Tband lateral side raise: 10 reps
7. plank : 1 min

Sample Day 2
2

2 rounds of:

1. Tband push pull: 1 min
2. Bridge : 2 min
3. all 4's: straight leg raises: 30 each
4. all 4's: leg raises with bent knee/heel to ceiling: 30 each
5. clam shells: 1 min each

Sample Day 3
3

2 rounds of:

1. planks: 20 reps
2. Tband shoulder external rotation: 1 min each
3. Tband lateral shoulder raise
4. Tband obliques
5. Tband shoulder extension
6. Tband horizontal adduction: 10 reps see video

Sample Day 4
4

2 rounds of:

1. plank: 1 min
2. wall facing squats: 10 reps
3. forward squats: 50 reps
4. 1 leg squat - holding onto desk or bathroom sink - impeccable form: 10 reps per side to start
(other leg is bent at the hip with knee forward- as if you are about to start a skipping motion)

Sample Day 5
5

2 rounds of:

balance
1. stand on 1 foot eyes open: 1 min each
2. heel raises: 15 reps
3. toe raises: 15 reps

Sample Day 6
6

2 round of


1. Tband standing ab pull downs: 15 reps
2. Tband push/pull
3. single arm Tband row : 10 reps
4. wall angels: 1 minute
5. bridge with Tband above knees: hold 2 min
6. Tband biceps curl: 15 reps
7. Tband triceps pull downs: 15 reps

Sample Day 7
rest /gentle stretch

Laura Fromdahl
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Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl