Day 2: Core Strength = Power & Stability

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A strong core sets a solid foundation for strength in the rest of our body! 

Core strength benefits for runners:

  • increased stabilization
  • core strength allows the pelvis, hips, and lower back to work together more smoothly, with less rocking & less excess energy expended
  • improves balance, meaning that you recover quickly from missteps
  • prevents bad form when we get tired at the end of a long run or race
  • increased strength prevents low back pain
  • core strength makes increased speed possible
  • a strong core makes us feel healthy! 🙂

Time to get to work on that strong, powerful & stable core!

Day 2 Plan:

  • Morning Workout Routine (#MWR)
  • Coffee Break Workout (#CBW)
  • Day 2 exercises
  • Food Challenge – Weightless Wednesday – time to weigh in! – You do not have to post this but it is a good idea to know where you are at.

Day 2 Exercises: 2-3 sets of 10

  • High Knee Sprint with Dumbbell
  • Standing Rainbow Crunch
  • Wood Chop with Knee Raise
  • Straight Leg Kicks
  • Plank (:30 or more x 3)

Bonus: If you have a stability ball, do your planks on the ball today. Take a picture and post it for us…tag it #StabilityPlanks for bonus points today! No other bonus today. Since we are still easing into our month and we already have lots to do we don’t need to add more. But go out and log a mile, or two, or more! 🙂

Day 2 “how to” videos:

High Knee Sprint with Dumbbell: This is a great move that we do often, but this time we are adding a dumbbell to the mix. Taking out the ability to use our arms (will be holding a dumbbell out in front of us) will force us to use our core to bring our knees up. Hold your core tight and bring those knees up as high as you can. 10 x leg for each set.

Standing Rainbow Crunch: This move should be slow and controlled. Choose a weight that is heavy enough to give you some pull in your abs when rotating over your head but not so heavy that you have a hard time getting through the sets.

Wood Chop with Knee Raise: The wood chop with knee raise is a basic exercise that increases balance while strengthening the core including the lower abdominals and hip flexors. Make sure you are using your core to bring the arms across your body and you knee up. Try to bring your knee straight up in front of you as opposed to it crossing your body.

Straight Leg Kicks: Straight Leg Kicks are a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, and improving flexibility. If done correctly, using your core muscles to bring the leg straight up, you’ll feel the burn in your abs too!

Plank on Stability Ball: If you have a stability ball…grab it for your planks today! If not…or if you are new to planks, please stick with the regular forearm plank and build that core strength before trying to move up to a more advanced plank. Regular forearm plank is below this video. 🙂

The plank on a stability ball is going to take a little bit more core strength. You can do this! Start slow with :30 each plank and repeat 3 times.

Forearm Plank: If you are new to the Crew or are still working on mastering the plank, please do a regular forearm plank. Same thing here…:30 per plank 3x today. If you can hold it longer….go for it!

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