http://runningtimes.com/Article.aspx?ArticleID=16625
Ok, so it's again time for some core, strength, and stability work! This week I chose to reacquaint myself with the strength routine from Coach Jay Johnson. During law school I was usually pretty good about coming in from a run and jumping right into these exercises. Maybe it was because my laptop was usually already out from homework, or it served as a good distraction while I waited for my dinner to finish cooking... but since I have been living my new double life, I have fallen off the wagon.
Rollerblading has shown me how weak my hips, bum, and lower back have become, so I opted to do "Part 1" of the general strength exercises.
First, of course, I foam rolled:
Then I set into the exercises:
Plank, Side Plank, Supine, Side Plank - x20 seconds each
Clams - x10 each side
Lateral Leg raise - Neutral x4, Toe Out x4, Toe In x4 - switch sides
Donkey Kicks - x10 each side
Donkey Whip - x5 each side
Fire Hydrant - x10 each side
Knee Circles - Forward x10, Backwards x10 - switch sides
Hurdle Trailing Forward - x10 each side
Hurdle Trailing Backward - x10 each side
Lateral Leg Swing - x10 each side
Linear Leg Swing - Straight knee x10, bent leg x10 - switch sides
I did this workout after rollerblading along the Silver Comet Trail, so my hips were pretty tired by the end of it... the goal will be to work up to going through it 2-3x after several of my easy evening runs each week.
I finished up my core strength by throwing on the Ab Ripper X video from P90x and called it a day!
