TriFuel: The Exact Gym Workout to Do During Race Season

August 21, 2009 at 11:06 am Leave a comment

With videos of each exercise:

“The Exact Gym Workout to Do During Race Season.”

Station 1: Hip External Rotators

Exercise 1: Band Side Walks – 20 steps in each direction

http://www.pacificfit.net/trivideos/SideWalksBand.mov

Exercise 2: Hip Hikes – 10 per side

http://www.pacificfit.net/trivideos/HipHikes.mov

Exercise 3: Ice Skaters- 10 per side

http://www.pacificfit.net/trivideos/Iceskaters.mov

Station 2: Shoulder External Rotators

Exercise 1: Bow Row – 10 per side

http://www.pacificfit.net/trivideos/BowRow.mov

Exercise 2: Lateral Step with Reverse Fly – 10 per side

http://www.pacificfit.net/trivideos/LateralStepReverseFly.mov

Exercise 3: Pull-ups or Pull-downs – 10 (no video, you know how to do these)

Station 3: Core External Rotators

Exercise 1: Side Plank Rotations – 10 per side

http://www.pacificfit.net/trivideos/SidePlankRotations.mov

Exercise 2: Cable Torso Twists – 15 per side

http://www.pacificfit.net/trivideos/CableTorsoTwists.mov

Exercise 3: Woodchoppers – 10 per side

http://www.pacificfit.net/trivideos/Woodchopper.mov

By incorporating this routine at least once per week during race season, you will be working the exact muscles necessary to keep you injury free AND make you faster.

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Jason R. Atwood

I'm an avid trail runner and doctoral student at U.C. Berkeley who studies motivation and the relationship between the mind and body. This blog is a forum to share research, news, and musings about these topics of interest. More

Play is the beginning of knowledge.

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