Welcome to day 12 of the 14-Day Core Challenge. We’re going to do some variations with planks today (because otherwise they can get boring).
Exercise 1, do for 1 minute: Plank with knee touches. The setup is similar to the front plank. Then bend one knee and try to touch it to the ground. Straighten that knee, and try the same on the other side. Repeat, and as always - Keep breathing!
Exercise 2, do for 1 minute on each side = 2 minutes: Waving plank. Set up as though you are going to do a side plank. Lift your top arm up in the air, now bring your hand down to the ground. Lift the arm up again, and repeat. Keep breathing. If you are having trouble with your balance on this one, you can balance on your knees instead of your feet.
Exercise 3, do for 1 minute on each side = 2 minutes: Bird bobs. Stand up. Tighten your abdominals. Think of trying to use your abs to move your front hip dones towards each other. Start to bend forward at your hips, and lift one leg behind you. Try to keep your shoulders in line with your leg. Only move as far as you can without falling over, and/or letting your back round. Return to the start, and repeat. You may want to do this next to a wall, or sturdy piece of furniture in case you start to loose you balance and need to grab on to sometime.
Exercise 4, do for 1 minute: Hip circles. Forward, backwards and around. Move that tension out. Do not move into pain.
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