Wednesday, January 28, 2009

My Core Ciruit {Little Long}

I said I would post what my core circuit training has been so here it is. This is what I do everyday even when I don't want to. I add in the alternating lunges and squats every other day.

BEYOND CRUNCHES

The 15-minute workout designed just for runners

Fortunately, quality core work doesn't require a lot of time or equipment-just a few key moves done correctly and consistently. This workout is designed by Greg McMillan, a running coach and exercise scientist in Flagstaff, Arizona, who has worked with many recreational runners and world-class athletes. The workout is devised to strengthen the specific muscles runners need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries. Try doing two sets of these moves right before or after your run, three times a week.




Superman


What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)

Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Keep It Honest: Don't raise your shoulders too much.

Make It Harder: Lift both arms and legs at the same time.





Bridge


What It Hits: glutes and hamstrings

Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.

Make It Harder: Straighten one leg once your hips are lifted.





Metronome


What It Hits: obliques

Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.

Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.

Make It Harder: Keep your legs straight.





Plank Lift


What It Hits: transversus abdominis and lower back

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.

Keep It Honest: Pull in your belly and don't let your hips sag.

Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.





Side Plank


What It Hits: obliques, transversus abdominis, lower back, hips, and glutes

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.

Keep It Honest: Keep your hips up; don't let them sag.

Make It Harder: Support your upper body with your right hand, instead of your forearm.

I have been doing these already from my trainer, but I got this from Runner's World. Explains it pretty well.

So Chris AKA Stroller Boy what is the next weekend challenge??

5 comments:

Chris said...

I tell ya what...if we could all do what you have listed here...that's a challenge in itself! But I'll leave that one for your turn ;-)

I think I've got an idea for this weekends challenge and will post it on the boards pretty soon. Trying to figure out the interation for beginners..pros..and us injured folk... :-)

Joggerblogger said...

Great post.

Jeff said...

I can be my on metronome, my own metronome.

Hey here is a link to a blog by Amanda.

http://wdwalone.blogspot.com/

She has posted a nice trip report on last years Disneyland Half.

Amanda said...

This is a great workout. Looks very similar to the Pilates workouts I do just with different names.

So, how long can you hold your plank and side plank? It's fun if you have a friend that likes to workout too. You can time each other and see how long you last.

mgreene said...

Hey, Rae, I've been doing the planks for a while - I'm up to 1:45 per rep now. Really starts to burn!